AMRAP 30
1km row
7 box jump overs
14 pull ups
21 GHD sit ups
Monthly Archives: June 2015
Tuesday 30th June
A. 15 mins to est a 1 rm Clean and jerk
B. AMRAP 4 – Clean and Jerks at 80% of A. – rest 1 min
C. AMRAP 3 – Power Clean and Jerks at 70% of A – rest 1 min
D. AMRAP 2 – Hang Cleans at 50% of A.
Monday 29th June
A. Push up parade!
B. Tabata hollow rocks
C. Amrap 15 – 3 x wall walks, 10 x hand release push ups, 15 x Russian KB Swing 32/24
Sunday 28th June
Overhead Squats – Max load
3-3-3-3
Front squat – From heaviest OHS, to max
5-5-5-5
Back squat – from heaviest front squat, to max
8-8-8-8
Monday 22nd June
Movement prep
Bretzle stretch 5 breathes
Lacross ball over head extension 2 mins per side
Banded shoulder mobility
Squat matrix with PVC pipe
Workout
A. Overhead squat 5-5-5-5-5 for quality load
B. Every 30 secs for 5 mins – 4-6 burpees
Friday 19th june
Great work on today’s surpise wod!! Tomorrow we have a team take on a well known CrossFit hero workout DT
Teams of 3
AMRAP 15
120 Deadlifts
90 Hang Power Cleans
60 Shoulder to over head
Wednesday 17th June
Meat head Mobility
Bretzle stretch x 5 breathes
Knee to chest x 8
Half kneeling hip flexor 3 x 15 holds
Single leg tactical frog x 8
Single leg banded lowering x10
Glute bridges x 8 with 2 breathe hold at top
Squat matrix
Back squat for quality load
8-5-5-3-3-5-5-8 aim to go slightly heavier on the way back up
Emom 10 1. 10-15 toes to bar (unbroken reps) 2. 50 double unders or 30 secs max effort
Tuesday 16th June
CrossFit
For time
100 push ups
500 metre row
75 push ups
1000m row
50 push ups
1500m row
25 push ups
2000m row
Quwwa Barbell
snatch drills 1×3
Snatch curls 3 x10
PBN in squat 5×5
Snatch from hips 10×1
good mornings 3 x10
Ghd sit ups 3×15-20
Monday 15th June
A. Strict pull ups – 5 sets of 5-7 add weight if needed.
B. For time – 150 wall balls – every time you break 200m run with ball – 20 min cap
A break will be considered and not limited too – anytime the ball touches the floor, anytime you have to stop with consecutive reps, having to pause between reps for an extended period of time.
Sunday 14th June
CrossFit
Hang Power Clean for Quality 3,3,3,2,2,2,1,1,1
21-15-9-9-15-21 (12 min cap)
Deadlifts 80/45
Ring dips
Quwwa Barbell
clean drills 1×3
Front squat – 6×3
Hang Clean 6 x 1 heavy but no misses.
Jerk from rack 6 x 1
3rounds
Ghd situps 15
barbell side bends 20
vert jumps 10 (high as possible)