A. Tempo Ring Row 4242 – 4 Sets of 10 reps
B.
AMRAP 4 – Overhead plate lunge
rest 2 mins
AMRAP 4 – Abmat sit ups
Rest 2 mins
AMRAP 4 – Push press 40/20
Monthly Archives: November 2015
Sunday 29th November
AMRAP 20
400M RUN
30 Russian Kettlebell Swings 32/24kg
20 Hand Release Push up
Thursday 26th November
| 5 Rounds
A. Single leg kettle bell deadlift 15 each leg B. Kb bent over row 10 each side. EMOM 18
|
Monday 23rd November
Back Squat 4-4-4-4-4
- Increase from last week
- Same weight across all sets
3 Rounds for max reps
- 30 Secs on each
- 32/24kg Throughout
Russian Kb swings
Rest
Left side push press
Rest
Russian kb Swings
Rest
Right side Press
Rest
Thursday 19th November
Hang Snatch
3-3-3-3-3
Hang power Clean
3-3-3-3-3
Beginner Crossfitters this is a perfect opportunity to work on some olympic lifting technique, practising the shapes and movements which will make us better in the long run.
Intermediate and advanced – Time to get a little heavier and aim for 3 rep maxes
Wednesday 18th November
Handstand skill pratice
Open Test 15.5
27-21-15-9
Row for Calories
Thrusters 42/30kg – Scale as needed
Tuesday 17th November
Back Squat 6-6-6-6-6
- Same weight across all sets
- Increase from last week.
Assistance work
4RNFT
80m Front Rack carry
15-20 banded Good mornings
monday 16th November
5 Rounds for time
20 RKBS 32/24kg
20 Wall Balls
400m Run
20 RKBS
20 Burpees
Sunday 15th November
A. Strict press 5-5-5-5-5
- All at same weight
- Rest 1;30-2;00 min between sets.
B. AMRAP 10
5 x Deadlifts 140/80 kg
50 x Double unders (150 singles)
Thursday 12th November
Rowing Intervals
5 x 500m Row – rest 2 mins between efforts.
All efforts at 100% – testing our anaerobic threshold and recovery ability.
Assistance work
3 RNFT
5 turkish get ups
15 good mornings