Monday 24, December 2018

CHRISTMAS EVE

9:30am CLASS ONLY

Two choices

12 Days of CrossFit - new version every year

or

Chad

1000 box step ups 20inch box 45lb pack

Friday 21, December 2018

Warm up
Coach led

Ready
Ab destroyer :)

Strength
Hatch Week 10 Day 2
Max set Strict pull ups between sets

Metcon
30-20-10 box jumps 24/20in  and hand release push ups
15-10-5 Strict HSPU and pull ups
10-20-30 burpees and pistol squats

Thursday 20, December 2018

Warm up
Coach led

Ready
Abs - pick a move coach gives a rep count

Strength
Strict press
3-3-3-3 building weight to 1st set of
Push press
3-3-3-3

Metcon
Diane Jumps too
21-41-21
15-30-15
9-18-9
Deadlifts - Double unders - HSPU
102.5/80kg

Wednesday 19, December 2018

Warm up
Coach led

Ready
Snatch warm up

Strength
Snatch
1-1-1-1-1-1-1-1-1

Metcon
4x
20 hang power snatch 35/25
25 Wall balls 20/16lbs
30 calories on the rower
15 min cap

Tuesday 18, December 2018

Warm up
Coach led

Ready
Coaches choice abs

Strength
Hatch squat week 10 day 1
Strict pull ups between sets

Metcon
14 min AMRAP
12 double KB swing and press
10 double KB front rack lunges
8 double KB thrusters
24/16kg

Monday 17, December 2018

Warm up
Coach led

Ready
Core - coaches choice

Strength
Power clean
3-3-3 weight building to
Squat clean
3-3-3

Metcon

Pyramid sprints - same as 12-6

2 rounds 

Friday 14, December 2018

Warm up
Coach led

Ready
4x
30 sec Pulsing side plank e/s
60 sec plank
30 sec robot plank

Strength

Hatch Week 9 Day 2

Metcon

18 min EMOM

Min 1-3-5-7-9-11-13-15-17

10 KB swings Russian

10 Cal rower

Min 2-4-6-8-10-12-14-16-18

10 KB swing American

10 Cal bike

Thursday 13, December 2018

Warm up
Coach led

Ready
3x
20 Double KB sit ups
20 V-Ups

Strength
Snatch
1+1+1 at 70%
Snatch - squat
Hang snatch - no squat
Hang squat snatch

Metcon
800m warm up
12x
30 second sprint 100%
30 second recovery
Keep the treadmill at full speed entire time so you're not wasting time :-)

Wednesday 12, December 2018

Warm up
Coach led

Ready
3x
60 seconds each
Hollow rock
Wall walk to hold
Superman rock

Shoulder Press
Strength
Shoulder Press
5-5-5-5-5
Build up weight each set
Max rep pull ups between sets

Metcon
5x
5 renegade rows 50/35 e/s
10 burpees holding DB
15 burpees

Tuesday 11, December 2018

Warm up
Coach led

Ready
100 ab May sit ups
Squat warm up

Strength
Hatch squat
Week 9 Day 1

Metcon
10 min EMOM
10 Wall balls 20/16lb
5 floor press 60/42.5

Monday 10, December 2018

Warm up
Coach led

Ready
Set up for WOD

Strength
Is the WOD

Metcon
Operation Rock and Roll
10,000 lb deadlift
7,500 lb power clean
5,000 lb push press
Pick a doable weight for each and complete the number of reps to get to that weight
Must complete each move before moving on
Example
DL 70kg = 64 reps
PC 50kg = 63 reps
PP 40kg = 57 reps

1.5 mile run or row after

Friday 7, December 2018

Warm up
Coach led

Ready
Same as Tue

Strength
Hatch
Week 8 Day 2

Metcon
20 min AMRAP
10 KB snatch right arm - AHAP
5 burpees
10 KB snatch left arm
5 burpees
10 KB OH walking lunge right side - AHAP
5 burpees
10 KB OH walking lunge left side
5 burpees

Thursday 6, December 2018

Warm up
Coach led

Ready
50 mountain climbers
50 flutter kicks
50 opposite arm toe touch
25 each side

Strength
Clean and Jerk
65-70-75-80-85%
2 x 2+1
Catch in hole
Rest after the each movement for optimum strength

Metcon
Treadmill sprints
1 min at 60-70-80-90-100% of MAX perceived exertion
3 min recovery (jog)
1 min at 100-90-80-70-60% of MAX perceived exertion
Log your 100% in the notes :-)

Wednesday 5, December 2018

Warm up
Coach led

Ready
20 double KB sit ups
20 crunches

Strength
Snatch
65-70-75% x 3 reps
80-85% x 2 reps
Catch in hole
Do not touch and go

Metcon
15 min EMOM
8 cal bike
4 Dumbbell clean and jerk 50/35lb
* can do all to one side before switching

Tuesday 4, December 2018

Warm up
Coach led

Ready
3x
10 HSPU or 30 second hold
10 wall walks up and down

Strength

Hatch Squat

Week 8 day 1

Metcon
6 x 2 min EMOM
10 toes 2 bar
30 double unders
10 hang cleans 60/42.5kg

Monday 3, December 2018

Warm up
Coach led

Ready
3x
1 min plank
1 min plank jacks

Strength
Sumo Deadlift
5-5-5-5-5
Add weight every round

Metcon
21-15-9
Deadlift 60/40kg
Shoulder to overhead 40/30kg
400m run
15-12-9
Deadlift 70/50kg
S2OH 50/40kg
400m run
12-9-6
Deadlift 80/60kg
S2OH 60/50kg
400m run

Friday 30, November 2018

Warm up
Coach led

Ready
50 double KB sit ups
50 weighted sit ups

Strength
Hatch Squat

Metcon
5x
15 pull ups
15 thrusters 42.5/30kg