Friday 29, December 2017

Warm up

3x
100 double unders
10 push ups
10 pull ups
10 ohs

Ready

50 hip to hip plank
1 to each side = 1

Strength

Deadlift
Not maxing Week 1 cycle 6
5-5-5+ 65/75/85% of your 90% of your NEW 1 RPM (add 5kg)
Maxing - One rep max


Metcon:

12 min AMRAP
30 wall balls 20/16
30 KB swings 24/20kg

Thursday 28, December 2017

Warm up

3x
100 double unders
10 push ups
10 pull ups
10 ohs

Ready

50 KB v-twists
1 each side  = 1

Strength

Back Squat
Not maxing Week 1 cycle 6
5-5-5+ 65/75/85% of your 90% of your NEW 1 RPM (add 5kg)
Maxing - One rep max

Metcon:

12 MIN AMRAP
6 power snatch 42.5/30kg
9 front squats 42.5/30kg
12 pull ups

Wednesday 27, December 2017

Warm up

3x
100 double unders
10 push ups
10 pull ups
10 ohs

Ready

100 sit ups
50 crunch
25 v-ups

Strength

SEE COACH ABOUT MAXES -

If you have the ability to spend a little extra time the next four weeks - you will not max this week
If you are unable to spend a little extra time then MAX

Bench Press
Not maxing Week 1 cycle 6
5-5-5+ 65/75/85% of your 90% of your NEW 1 RPM (add2.5kg)
Maxing - One rep max

Strength

Shoulder Press
Not maxing Week 1 cycle 6
5-5-5+ 65/75/85% of your 90 % of your NEW 1 RPM (add 2.5kg)
Maxing - One rep max

Metcon

12 min AMRAP
5 HSPU
7 Burpee box jump overs
9 Dumbbell hang squat cleans 50/35lb

Friday 22, December 2017

Warm up:

10 min to do
1000m row
100 double unders
Calories on the airdyne remainder of time
then
3x
10 OHS
10 PVC pass throughs
10 sampson lunges

Metcon:

12 Days of CrossFit
Performed like the song
1
2-1
5-4-3-2-1
8-7-6-5-4-3-2-1
all the way to 12-11-10-9-8.......-3-2-1

1 legless rope climb
2  Burpees burping over a bar
3 French get ups - ok so Turkish
4 Cleans a cleaning
5 GOLDEN rings - muscle ups/ring pull ups/toes to rings
6 squat cleans a-squatting
7 push ups a-pushing
8 evil wheels a-rolling
9 maids/men a-box jumping
10 lords/ladies a-lunging
11 push press a-pressing
12 deadlifts a-lifting

Pick a weight for barbell moves that is doable for a majority of ALL the reps without having to put it down
Merry Christmas