Category: Uncategorized

Oly.
5 x E2M
1 power clean + 1 hang power clean + 1 low hang power clean

Conditioning.
15min in pairs (1:1)
3 DL (mod heavy)
6 HPC
9 BFB

Strength. Week 8
Back squat. Tempo 2221
2,2,2,2

Conditioning.
10min Amrap. (Consistent effort)
100m run
10 FS (Light)
100m run
10 PP (Light)

Skill.
Med ball cleans

Conditioning.
6rds omem.
1. Med ball cleans.
2. AAB.
3. Stoh.
4. Row.
5. Plank.
40sec work at each movement.

CrossFit Open 18.1

A.
15min Amrap.
2.0/1.7KM AAB
20 Alt DB snatch
10 Archer ring rows

Rest 5min.

B.
15min Amrap.
750m/600m Row
20 Air squat
10 HRPU

Functional bodybuilding. Week 7.
Upper/Lower body split.
See whiteboard.

Conditioning.
7min @ Grinder pace
5 KB Turkish sit up R
5 KB Z press R
10 T2B
5 KB Turkish sit up L
5 KB Z press L
20sec/side Side star plank

Oly.
12min omem
1 Power snatch + 1 Hang Power snatch

Conditioning.
10min @ Grinder pace
5 HPS (Tough weight)
35 DU
100m Run

Strength. Week 7
Back squat. Tempo 3331
3,3,3,3

Conditioning.
16min omem
1. 40sec Amrap WB
2. 40sec Row @ aerobic effort
3. 40sec Amrap D-ball GTS
4. 40sec AAB @ aerobic effort

Skill:
Sumo deadlift high pull

Conditioning.
10min ladder
2 SDLHP (light-moderate)
2 BJSD
2 Straight leg sit with plate
Add 2 reps each rd.

Oly:
12min omem
1 Clean + 1 Hang Clean

Conditioning:
CrossFit Open workout 11.3
5min Amrap
1 Clean 75/50kg
1 Jerk 75/50kg