Friday, January 12, 2018

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

Image result for kettlebell meme

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

Image result for Power snatch meme

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

Image result for handstand push ups meme

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

Image result for santa claus weights