Every 2 mins for 10 rounds
5 Hang Squat Cleans 80/50kg
200m Run
Tag Archives: cardio
Monday 14th December
Amrap 8
20 wall balls
50/100 double unders/ singles
rest 2 mins
Amrap 8
10 toes to bar
10 box jump
rest 2 mins
Amrap 8
20 wall balls\50/100 double under/ Singles
Monday 24th August
Four rounds for time
400m run
500m row
Monday 10th July
Amrap 17
40 bar over Burpee
30 snatches 30/20/17
30 bar over Burpee
30 snatches 40/25/22
20 bar over Burpee
30 snatches 50/30/27
10 bar over Burpee
30 snatches 60/40/32
Monday 8th June
test week continues and after a strong PB day I’m stoked to see what the rest of the week brings!! Well done team
Remeber test week brings lower volume but the intensity should still be high!
A. Strict press 1rm
B. AMRAP 15 –
15 Kettlebell swings
15 burpees
Thursday 27th May
Crossfit
A. Tempo Deadlift 40×2 8 sets total to build to a max triple
B. Emom 15 –
1. 30 sec ME Double unders/skips
2. 6x Hang power clean 70/40
3. 5-7 x Strict toes to bar
Quwwa Barbell
Clean and jerk drills
Clean pulls to knee 5×5
Power clean from hang and push jerk 10×1
4 rounds
Side bends x20
Strict press x10
Rows x8
Friday 24th April
Great work on today’s complex Team
look forward to Team WoD where you’ll have a to synchronise your team to win! #Entertheworm!
Sunday 19th April
Amrap 10
15 wall balls
8 deadlifts 120/80
Rest 3 mins
Amrap 10
200m run
15 toes to bar
40 double unders/120 singles
Rest 3 mins
Amrap 10
15 wall balls
8 deadlifts 120/80
Aim is to achieve the same amount of work in 1st and last amrap
Tuesday 14th April
A- AMRAP 8
5 pull ups
10 toes to bar
15 hand release push up
Rest 3 mins
B- AMRAP 8
15 power snatch 40/25
30 double unders
Rest 3 mins
C- AMRAP 8
5 pull ups
10 toes to bar
15 hand release push up
Aim to pace each effort so that we score equal in A and C
SCALE AS NEED – bands, knees to chest, single skips etc.
Monday 6th April
Incredible day for PBs amazing to see much progress from everyone. I looking forward to the next phase of training and seeing what happens next
Movement prep
Foam roll – thoracic, lats
Banded front rack shoulder
Banded overhead external rotation
Workout
A.10 mins to est a 1 rm push press
B. AMRAP 15
15 kettlebell swings
15 Burpees
