Category: Uncategorized

Strength.
Power jerk. 30 reps in sets of 5 @82.5% AFAP. If you fail a rep. Redo that set.

Metcon.
5rds omem.
Min1. 200/150m row
Min2. 10-15 chest to bar
Min3. 5 deficit hspu 6″/4″

Lift.

6 x every 2min. 1 Power snatch + 1 Snatch

Metcon.

10min amrap.

10 power snatch 35/25kg
50 wall ball 10’/9′ 9/6kg
75 double unders

Strength.

6 x every 90sec 3 Back squat @ 70% of 1RM.

Metcon.

400m run
20 hang power cleans 60/40kg
200m run
15 hang power cleans
400m run
10 hang power cleans
200m run

Metcon.

Team of 2. 25min amrap

2000m/1500m row.
75 shoulder to overhead 60/40kg
200 double unders
50 strict pull up

Strength.

6 x every 90sec 5 Front squat @70% of 1RM.

Metcon.

5rft.
5 burpee box jump 30/24
10 deadlift 100/70kg
20 wall ball 10’/9 9/6kg

Strength.

Power jerk

Complete 30reps @ 80% of heavy 5 from 3rd Feb’16 AFAP in sets of 5. If you fail a rep then you must redo that set.

Intervals.

3 x 3min to complete
400m run. In remaining time amrap of
10 toes to bar
15 Russian swings 24/16kg

Rest 90sec btw sets.

Lift.

6 x every 90sec 3 touch & go cleans. Start @ 65% of Max.

Metcon.

CrossFit open workout 15.4. Compare to 20th Mar’15

Metcon.

4min amrap.
5 hang snatch 42.5/30kg
5 lateral bar jumping burpees

Rest 5min.

9min amrap.
9 chest to bar
15 overhead lunge 42.5/30kg
42 double unders

Rest 2min.

3 x 30sec L-hold. 60sec rest btw sets.

Metcon.

8min amrap.
200m run
30 toes to bar
20 push up.

Rest 2min.

6min amrap.
60 double unders
15 handstand push up
5 box jump 30/24

Rest 2min.

4min amrap.
5 floor press 60/40kg
5 power clean 60/40kg

Strength.

Front squat 5 reps every 2min.
1. 70-75%
2. 80%
3. 80%
4. 80%
5. 80%
6. 80%

Metcon.

‘Stairway to Fran’
3-6-9-12-5-18-21
Thrusters 42.5/30kg
Pull up