S&C: 4x max Strict HSPU > weighted Pistols
Squat-Snatch: 10-20 single reps @ approximately 75% 1RM WOD: FOR TIME: 50c Row > 50 HSPU > 50 Pistol > 50 KBS > 150 DUs 5x 50mtr Sprints or 30mtr Sled-Sprints
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S&C: C&J; EMOM increasing 1 rep every min, working @ approx' 80% 1RM
Open “12.5”: 7min AMRAP: 3 Thrusters > 3 C2B > 6 Thruster > 6 C2B > 9 Thruster > 9 C2B > 12 Thruster > 12 C2B > 15 Thruster > 15 C2B > 18 Thruster > 18 C2B > 21 Thruster > 21 C2B (45/30k) Finisher: 800mtr Run for time Core: 3x: 20 Hollow-rocks > 20 GHD MB Sit-ups
C: 5x 30sec max Wall-ball > 1min rest WOD: "THE CROSSFIT TOTAL" 1RM Back-Squat > Strict-press > Dead-lift score= sum of all three best lifts Finisher: 5x: 25mtr Sled-push Sprints GS: 3x 1min B2B Pull-ups > Air-Squats
S&C: OHS: 5-5-5-5-5 WOD: 4 RFT of: 10 Bar Muscle-ups > 20 Box-jumps (75/60cm) > 400mtr Run WOD #1: Pairs 15min AMRAP
Buy-in: 40 PPSD shared any way, then alternating exercises: 6 Push-Press > 6 SDHP > 6 Burpee (55/35kg) WOD #2: in Teams of four, 16min AMRAP 75mtr Waiters-Walk > KB Swing > DB Snatch > OH plate-Lunge (rotate on completion WW) Warm-up: "Annie"
S&C: Clean & Jerk 1RM WOD: open “14.4” (re: 3.2.15) For time: 60cal Row > 50 TTB > 40 WB (20/14lb to 10/9ft) > 30 Cleans (61/43kg) > 20 RMU S&C: Strict TTB: 6-6-6-6, alt w': Dead-lift: 3-3-3-3-2-2
WOD: open "14.5" (re: 21.12.15) 21-18-15-12-9-6 For time: Thrusters (43/30kg)> Bar-facing Burpees S&C: Hang-Squat Snatch: 3-3-3-3-3 / HSW: 4x 15mtr
WOD: 20min AMRAP: 10mtr Rope-Climb >14 Box-Jump > 18 TTB > 22 Pistols (alt L2R) S&C: Strict Press: 3-2-2-1-1-1-1 , alt with: BMU: 5x max
WOD: open "15.2"/"14.2" (re: 5.9.15) AMRAP: Every 3 minutes for as long as possible complete: From 0:00-3:00: 2 rounds of: 10 overhead squats > 10 chest-to-bar pull-ups From 3:00-6:00: 2 rounds of: 12 overhead squats > 12 chest-to-bar pull-ups From 6:00-9:00: 2 rounds of: 14 overhead squats > 14 chest-to-bar pull-ups ,,,etc., following same pattern until you fail to complete both rounds. Weight: 45/30kg |
CategoriesArchives
July 2018
AuthorLinda Begg |