Metcon.
18min Amrap.
15 burpee chest to bar
15 power snatch 52.5/35kg
15 handstand push up
Metcon.
18min Amrap.
15 burpee chest to bar
15 power snatch 52.5/35kg
15 handstand push up
Strength.
Floor press 3RM.
Skill.
Med ball cleans.
Metcon.
42 med ball cleans 9/6kg
21 floor press @ BW
30 med ball cleans
15 floor press
18 med ball cleans
9 floor press
Teams of 2.
0-15min. Establish 3RM hang power clean
15-18min. Rest.
18-30min. Amrap.
500m/350m row
12 deadlifts 100/70kg
21 box jump overs 20″
Metcon.
‘Running clock’
0-5min. 5min Amrap.
5 power clean 50/35kg
20 double unders
5-8min.
400m run
8-13min. 5min Amrap.
5 push press 40/30kg
5 pull up
13-16min.
400m run
16-21min. 5min Amrap.
5 overhead squat 40/30kg
5 toes to bar
Metcon.
30min Amrap.
1000/750m row.
30 Kettlebell snatch (alternate) 24/16kg.
45 wall ball 10’/9′ 9/6kg.
Metcon.
CrossFit Open Workout 16.5 (14.5 Repeat)
Gymnastics.
Strict handstand push up. Final week.
Metcon.
3rft.
400m run
25 push up
10 chest to bar
Lift.
Build to a max in clean & jerk complex.
Complex: hang power clean + clean + split jerk.
Metcon.
6min amrap
5 toes to bar
1 power clean 75/47.5kg
5 toes to bar
2 power clean
5 toes to bar
3 power clean
Etc etc
Mobility/Active recovery class.
A major part of training that often gets overlooked is recovery. Good recovery will allow you to perform at your best both physically and mentally at CrossFit but also in everyday life.
We will be introducing Mobility/Active recovery class every Thursday 9.30am open gym, 6.00pm open gym starting from 7th April. The structure of the class will be:
10-15min foam rolling, flossing, mashing.
30+min active recovery. AAB, Rower, 30+min workout.
10-15min stretching.
Why should you do this class?
Active recovery/ Aerobic training will:
1. Flush your system.
2. Aid Physical & Psychological recovery.
3. Improve your pacing and breathing in CrossFit Metcons.
Each week we will work on specific areas for mobility and stretching. The active recovery/aerobic training will switch between cyclical work (bike, rower etc) to low intensity CrossFit workout. The recovery work will be done at a pace that is sustainable for you. (Low intensity, able to hold a conversation). Heart rate monitors well worth investing in.
Strength. Final week.
Back squat 6 x 3 reps every 90sec. Heavier than last week.
Intervals.
4 x 2min. Complete
15/10 AAB Cal. Cal row (alternate btw AAB & rower each rd).
In remaining time amrap
12 double Kettlebell deadlift 24/16kg
9 double Kettlebell hang power clean 24/16kg
Rest 2min btw rds.