WOD

Crossfit – Thursday 2nd, 2014


Main – CrossFit

Weightlifting

a1: Goblet Squat (6-8 reps @ tempo 3111)

rest 90secs

a2: Bent Over Row (Dumb Bell) (8-10 reps )

rest 90secs @ 5sets

Conditioning

b1: Russian Kettle Bell Swings (20reps heavy)

rest 90sec

b2: Two Arm Seated Band Row (till failure)

rest 90sec @ 3sets

Functional Training -Thursday 2nd, 2014


Main – Functional Training

Technique

Skill Practice – Med Ball Cleans
Mobility – Ham Strings wioth Band

Weightlifting

Hang Power Clean (Work to a heavy triple in 15min.)

Metcon

Metcon (Time)

Chipper:
25 DB Cleans (full Squat)
25 KB Swings 35/25
25 Super mans
25 Push Ups
25 Ring Rows
25 walking lunges
25 Air Squats
400 Meter Run

Crossfit – Wednesday 1st, 2014


Main – CrossFit

Metcon

Metcon (Time)

6 rounds for time

15 toes to bar
10 burpees
15 box jumps – 24/20″
30 double unders

Olympic Weightlifting – Wednesday 1st, 2014


Main – Olympic Weightlifting

Snatch (from blocks) (3×2 @ 80%)

Snatch w/ Pause (below knee) (3×2 @ 75%)

Power Jerk (3×2 @ 80%)

Behind The Neck Jerk (3×1 @ 85%)

Olympic Weightlifting – Monday 29th, 2014


Main – Olympic Weightlifting

Incline Bench Press (1×10, 1×8, 2×6)

GH Raise (3×10)

Strict Press (dumbbell) (1×10, 1×8, 2×6)

Pull-ups (3×10)

Crossfit – Tuesday 30th, 2014


Main – CrossFit

Weightlifting

Power Clean.Hang Power Clean (1.1.1.1 @ 7sets)

rest 3-4min

Conditioning

b1: GHD Situps (20)

rest 10sec

b2: Superman (20)

rest 90sec @ 3rds

Functional Training – Tuesday 30th, 2014


Main – Functional Training

Weightlifting

a1: Goblet Squat (6-8reps @ tempo 3111)

rest 90sec

a2: Bent Over Row (Dumb Bell) (8-10 reps @ tempo 1010)

rest 90sec @ 5sets

Conditioning

b1: Russian Kettle Bell Swings (20reps )

rest 90secs

b2: Banded Row (till failure)

rest 90sec @ 3sets

Metcon

Metcon (Time)

50 burpees for time

Crossfit – Monday 29th, 2014


Main – CrossFit

a: Split Jerk (build to 1rm)

b: Handstand Push Up (strict) (6min amrap)

c: Metcon (Time)

400m med ball carry

Crossfit – Saturday 27th, 2014


Main – CrossFit

Metcon

Metcon (Time)

10rds
Run 200 meters
7 Chest to bar pull-ups
135 pound Thruster, 7 reps
7 Handstand push-ups

Crossfit – Friday 26th, 2014


Main – CrossFit

Weightlifting

Front Squat + Push Press (5 sets at 3.3 reps)

no misses – start heavy

Conditioning

b1: Metcon (Weight)

db/kb push jerk
tough
rest 20sec

b2: Metcon (Time)

400m row at a very hard effort
rest 4min
3 sets