Category: Uncategorized

Weightlifting.

Power clean complex.
8 sets. On every 90sec
1 hang + 1 low hang + 1 floor

Conditioning. Inspired by Colly
3rft.
15 Thrusters
15 Lateral bar jump burpee
200m Run

See whiteboard for Fitness/Scaled/RX

Endurance.

2 rounds (20min).
2min Row.
Rest 30sec.
2min Amrap 10 SDLHP 35/25kg. 10 Ab mat sit up.
Rest 30sec.
2min AAB.
Rest 30sec.
2min Amrap 5 DB Burpee. 10 DB Reverse lunge (Suitcase hold). Rest 30sec.

Weightlifting.
Snatch complex
1 Power snatch + 2 Hang snatch

8 sets. On every 90sec build to tough weight.

Conditioning (Courtesey of She Bond Laverty)
10min Amrap
12 Alt DB snatch
8 CTB
12 Alt DB C&SJ
8 Hspu

See whiteboard for Fitness/Scaled/RX/RX+

Skill work.
10-12min working on skill of your choice.

Conditioning. (Recovery pace)
20min omem (40sec work).
1. AAB.
2. Alt TGU.
3. Row.
4. Ring plank hold (external rotation).

‘Running Clock’ Teams of 2

0.00-15.00
10rds (5rds each YG,IG)
4 DB Devils press
6 T2B
8 BJO
Remaining time Mex cal Row/AAB
15.00-30.00
10rds (5rds each YG,IG)
4 Power clean
6 Front squat
8 Stoh
Remaining time Max cal Row/AAB

See whiteboard for Fitness/Scaled/RX

Strength. Week 5.

Max effort Close grip bench press (Pause on chest).
15min build to heavy single.

Conditioning.
3x4min Amrap/2min Rest.
4 DB Burpee box step up (No push up).
8 Ring rows.
8 Alt Hang DB C&J.
20 DU.

Finisher.
100 Banded tricep extensions

Skill.
Deadlift + KB swings

Conditioning.
8min Ladder
2,4,6…. Add 2 reps each rd.
Russian KB swings
SA KB thrusters
Hanging knee raises

CrossFit Open 20.5

Endurance.

5min easy Row/AAB.

Rest 2min.

20min omem.
1. 10 Target burpee.
2. 12/9 Cal row.
3. 10-12 DB Box step up (Single DB).
4. 10/7 AAB cal.

5min easy Row/AAB.

Weightlifting. Week 5.
10min omem
1 Snatch (Any style) Start @ 60% and build to 85%+

Conditioning.
4-5 rounds. On every 4min complete
200m Run
5 T&G Snatch (Full)
8 Bar facing burpee

See whiteboard for Fitness/Scaled/RX/RX+