Archive

Skill.

Close grip bench press

Conditioning.

5min ladder. 2,4,6 etc

SA DB PP

Dual KB DL

NP Burpee

Rest 3min.

Repeat 5min ladder.

Conditioning.

teams of 3.

25min working through

20 D-ball GTB

40 CTB

20 D-ball SQ

40 SU

1 Athlete must be on AAB at all times. Athletes switch every 20/15 cal

3 x 8min.

A.600m AAB. 2-3 Wall walks. 20 Lunges.

Rest 2min.

B. 200m Run. 5 BJSD. 20 Russian twists with WB.

Rest 2min.

C. 300m/250m Row. 10 Dual DB DL. 10 Alt DB PP.

Oly.
10min omem
1 Clean. Build to heavy.

Conditioning.
In pairs (1:1)
15min.
3 DL + 2 CL + 1 PJ

Conditioning.
25min.
400m Run
20 KBS
40 DU
20 PU

Strength. Week 12
Front squat 1RM. Tempo 20X1.

Conditioning.
A.
5min ladder
5 Alt DBS
5 BBJ
10 Alt DBS
5 BBJ
Add 5 reps each rd.

Rest 2min.

B.
Repeat A.

Skill: Hang power clean.

Conditioning.
15min
100m Run
15 WB
5 HPC
Rest 60sec

CrossFit Open workout
18.5

Endurance class.

3 x 8min.
A.
250m Row. 10 BOR. 250m Row. 10 Air squat.

Rest 3min.

B.
12/9 AAB cal. KB Complex R. 12/9 AAB cal. KB Complex L.

Rest 3min.

C.
50 SU. 10 Push up. 100m Run. 10 Ring row.

Strength. Week 11
Front squat clusters.
2.2.2, 2.2, 1.1.1, 1.1 15sec/3min rest.

Conditioning.
9min ladder @ grinder pace
3,6,9 etc
Strict RD
CGDL
BJSD