Archive

Skill.
Air squat + Push up progressions.

Conditioning.
3 x 4min Amrap

4 Push up
8 KB Goblet squat
12 KB American swings

Rest 90sec between Amraps

12 Days of Christmas workout

1. SDLHP
2. Thrusters
3. Push press
4. Power snatch
5. Power clean
6. KB swings
7. Knee to elbow/Hanging knee raises
8. Pull up/Ring row
9. Box jump
10. Wall ball
11. Burpee
12. OH lunge

Strength.
Front squat clusters
2.2.2, 2.2, 1.1.1, 1.1 (10sec)
Rest 2.30 between sets

Conditioning.
‘Fran’ Compare to 30/8/16

Open gym.

Catch up on missed workouts.
Work on weaknesses:
– Mobility
– Gymnastics
– Aerobic endurance
– Weghtlifting

Conditioning.
‘Flight Simulator’
5-10-15-20-25-30-35-40-45-50
45-40-35-30-25-20-15-10-5
Unbroken Double unders. Rest as needed between sets.

OR

‘Megan’
21-15-9
Burpee
KB swings 24/16kg
Double under

Oly.
15min build to heavy single Power clean & jerk.

Conditioning.
‘Heavy DT’

Conditioning.
CrossFit Games 2017
‘Triple G Chipper’

Oly.
10min build to heavy Power snatch triple.

Conditioning.
‘Karabel’

Skill:
Sumo deadlift high pull

Conditioning.
‘Fight Gone Bad’

Strength.
Front squat. Tempo 20X1. 2,2,2 (Tough sets).

Conditioning.
‘Randy Annie’
50-40-30-20-10 Sit up
15-15-15-15-15 Snatch 35/25kg

Conditioning.

‘Grace loves D-balls’
30 clean & jerk with D-ball 60/40kg