Category: Uncategorized

Strength/Oly.

Split jerk 1RM.

Metcon.

8 down to 1
Lateral bar jumping Burpee
Push press 52.5/35kg

Rest 2min.

1 up to 8
Lateral bar jumping Burpee
Push press 52.5/35kg

Basics class.

Skill. Kettlebell Clean & Jerk

Metcon.
20min Amrap.

200m run
21 wall ball 10’/9′ 9/6kg
15 ab mat sit-up
9 double kettlebell clean & jerk 24/16kg

CrossFit Open workout 17.3

Strength.

Front squat
4×8 @72.5%

Intervals.
4 rounds
12 chest to bar
9 box jump overs 24/20
6 axle bar hang cleans 52.5/35kg
Rest 90sec after each rd.

Metcon.

Open 13.1

Strength.

Power jerk
5×3. Build to a 3RM.

Metcon.
10-8-6-4-2 sumo deadlift high pull 60/40kg
200m run after each round.

Metcon.

3 x 3min Amrap of

5 KB taters 24/16kg
7 box jump overs 24/20
9 push up

Rest 60sec after each Amrap. (Start where you finish).

Rest 4min.

Then.

In 7min row for distance. Every 250m/200m complete 5 burpees over rower.

Metcon.

CrossFit Open 17.2

Metcon.

12min Amrap.
9 power clean 50/35kg
12 ring dip
15 box jump 24/20

After each round increase weight. 60/40kg. 70/45kg. 80/50kg etc.

Rest 2min.

8min build to 1RM power clean. Compare to 31st Jan’17

Strength.

Jerk Complex.

5 sets at 65-70% of split jerk 1RM.
3 push press + 2 power jerk + 1 split jerk

Metcon.

6min Amrap.
12 chest to bar
12 front squat 45/30kg