0 Comments
Warm-up: 3x: 100mtr Sprint > 10 PPSD
S&C: 1RM Bench-press WOD: 2min working > 1min rest, of the following: OHS > Back Squat > Air-Squat Bar MU > C2B Pull-ups > Pull-ups Bench > MB Push-ups > Push-ups rx wgt: 40/60k sc options: bar MU=pull-ups, c2b=ring-row, pull-ups= jumping  Warm-up: 20 DUs > 20 KBS
20 DUs > 10 KB Clean L/R 20 DUs > 10 KB Snatch L/R WOD: Dead-Lift Ladder (up to 180kg, 20sec per lift/10sec change) immediately followed by: 2RFT of: 50 TTB > 75mtr Waiters Walk (35/50kg) > 100 DUs
Warm-up: Bear-walk > 10 WF Squats > Toy soldier > 10 WF Squats > Duck-walk > !0 WF Squats > Crab-walk > 10 WF Squats
S&C: Front Squat: 1x20 > Front-rack Lunge: 1x20 WOD: "MARY" 20min AMRAP: 5 HSPU > 10 Pistols > 15 Pull-ups  Warm-up: 3x: Run Backward > WC + roll out Run 4wrd > 16 DB Snatch
S&C: Clean & Jerk: 5-5-3-3-3-3 WOD: 21 G-OH > 400mtr > 15 G-OH > 800mtr > 9 G-OH > 1200mtr rx: 45/65k  Warm-up: 1min hang out in Squat > hammy + Squat stretch > 10 slow Squats > 20 jump-Squats > 1min couch stretch L/R > 30 MB Cleans > arch stretch + scale bal' L/R > 40 Mountain-climbers
WOD 1: Squat "Sally-up, Sally-down" WOD 2 -in teams of 4: 9min AMRAP: 4 Atlas Stone Cleans > 15 Burpees ...rotating on stones WOD 3 -in pairs: 5RFR of: Push-Press (35/50k) > Goblet Lunge > Ring-Row ...1min on each, alternating exercises  W-up: 1min each: Burpees > RR > Air Sq > Ring tucks > drop-Sq > Ring Dips Test: Max unbroken Pull-ups Max unbroken HSPU Max unbroken TTB BB 'Clean tech' S&C: Squat-Clean: 3x5 WOD: "ELIZABETH" (refer 20.2.15) 21-15-9 for time: Clean > Ring Dips (rx:61/43k)  Tha morning crew, & look who's back! :) Here ya go Jason; 1yr CF B'day WOD for ya :D
Warm-up: 1k Run. Skill: max height Box-Jump WOD: the "CrossFit Total" 1 RM for Back-Squat, Strict-Press, Dead-Lift. 3-5 attempts each. Take yr total! |
CategoriesArchives
July 2018
AuthorLinda Begg |
RSS Feed