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Tuesday 1st December 2015

11/30/2015

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S&C: Clean & Jerk: 6-5-4-3-2-1
WOD: "OPEN 15.4"
8min AMRAP: HSPU > Cleans (85/57.5kg)
rep scheme: 3-3, 6-3, 9-3, 12-6, 15-6, 18-6, 21-9, 24-9. etc...

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Monday 30th November 2015

11/29/2015

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S&C: Front-Squat: 6-6-6-6-6 alt w' Strict-Press: 3-3-3-3-3
WOD: 3RFT of: 600mtr Run > 35mtr Sled-push (80/55kg)

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Sunday 29th November 2015

11/28/2015

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Friday 27th November 2015

11/26/2015

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S&C: 4 x max linked MUs (record best attempt)
WOD: KB CHIPPER
10 KB TGU -alternating L&R > 15 Box-Jumps
10 KB OHS L > 10 KB OHS R > 15 Box-Jumps
10 KB Snatch L + 10 KB Snatch R > 15 Box-Jumps
10 KB Pistols L + 10 KB Pistols R > 15 Box-Jumps
10 KBCleans L + 10 KB Cleans R > 15 Box-Jumps
10 KB Goblet Lunge L + 10 KB Goblet Lunge R > 15 Box-Jumps
40 KB American Swings
(scaled: sub weighted Pistols for 20 goblet-Squats)

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Thursday 26th November 2015

11/25/2015

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Starter: 5min HSH/HSW prac. Then 7min AMRAP: 7 strict Pull-ups > 10 OHS (20/15k)
Tech: Squat-Snatch
WOD: "ISABEL" 30 Snatch for time (61/42.5kg) -re back: 14.10.15
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Wednesday 25th November 2015

11/24/2015

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S&C: Clean & Jerk: 4-4-2-2-2-2-2
WOD: For Time: (25min cut)
Buy-in: 8 Circle-ups…
Run 1k > 30 GHD > 100 DUs > 60 TTB > 100 DUs > 90 Sit-ups

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Tuesday 24th November 2015

11/23/2015

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GS: L-sit max hold. Parallettes: transition L-sit > shoulder-stand + press out
WOD: 20mi AMRAP: 10 BF Burpees > 12 SDHP > 14 Burpees > 16 Ring-Dips

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Monday 23rd November 2015

11/22/2015

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S&C: Bench 1RM
WOD: "Brian" 
3RFT of: 3 Rope-climbs > 25 Back-Squats (ascent: 5mtr, wgt: 82.5/55)

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Sunday 22nd November 2015

11/21/2015

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Friday 20th November 2015

11/19/2015

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S&C: 1RM Thruster Ladder
WOD: 25minh AMRAP 
1-2-3-4-5... Snatch – OHS (60/40k) > Max unbroken Pull-ups > Max unbroken DUS
1-2-3-4-5... Thruster - F Squat (80/50k) > Max unbroken Push-ups > Max unbroken DUs

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    Linda Begg
    CrossFit Pukekohe
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