Tuesday 7, March 2017

Warm up:

1000 m row
then
3x
10 OHS
10 Pull ups
10 Push ups

Skill:

All this week is song week
Moby - Flower - Sally Up
Press 40/20kg

Strength:

Another week of EMOM's just to change it up, this week we are doing the Olympic lifts and assistance moves

12 minutes
EMOM
5 hang squat snatch

Metcon:

This week we are going old school - and by that I mean KettleBells!!!

7x
1 minute work
1 minute rest

in your one minute of work you MUST get

10 KB swings - HEAVY
10 KB cleans - 5 each side - HEAVY
10 KB snatch - 5 each side - MEDIUM

If you don't get all your reps - 3 burpees during your rest minute

Monday 6, March 2017

Warm up:

1000 m row
then
3x
10 OHS
10 Pull ups
10 Push ups

Skill:

All this week is song week
Moby - Flower - Sally Up
Back suqts 60/40kg

Strength:

Another week of EMOM's just to change it up, this week we are doing the Olympic lifts and assistance moves

12 minutes
EMOM
5 power cleans 70%
3 burpees

Metcon:

This week we are going old school - and by that I mean KettleBells!!!

200 swings 32/24kg
100 evil wheels
Break it up however you need

Saturday 4, March 2017

We did CrossFit Mayhem 2 partner WOD of

1000 wall balls today

What did you do?

https://www.facebook.com/CrossFitGames/posts/1414282925280228

Friday 3, March 2017

17.2

CrossFit Games Open

Complete as many rounds and reps as possible in 12 minutes of:
2 rounds of:
  50-ft. weighted walking lunge
  16 toes-to-bars
  8 power cleans
Then, 2 rounds of:
  50-ft. weighted walking lunge
  16 bar muscle-ups
  8 power cleans
Etc., alternating between toes-to-bars and bar muscle-ups every 2 rounds.

Women use 35-lb. dumbbells

Thursday 2, March 2017

4 mins on the air dyne - 50 calories
3x
20 lunges
10 pull ups
10 push ups

Skill/Stabilizer:

All week we are working on pistols and core

Strength:

12 minute EMOM

12 Floor press
40 lateral toe taps

Metcon:

2x
1000 m row
100 double unders
100 foot walking rack lunges 70/50kg

Wednesday 1, March 2017

4 mins on the air dyne - 50 calories
3x
20 lunges
10 pull ups
10 push ups

Skill/Stabilizer:

All week we are working on pistols and core

Strength:

10 minute EMOM

3 Deadlifts at 70%
40 toe taps

Metcon:

27-21-15-9

Shoulder to Overhead
Bar Facing burpees

COMPARE to 1-12-17

Tuesday 28, February 2017

4 mins on the air dyne - 50 calories
3x
20 lunges
10 pull ups
10 push ups

Skill/Stabilizer:

All week we are working on pistols and core

Strength:

EMOM

10 minutes
7 push press at 70% of your 1 rep max strict
20 wall taps

Metcon:

27-21-15-9

Snatch
Chest to bar pull ups

27 = 42.5/30kg
21 = 52.5/35kg
15 = 60/42.5kg
9 = 70/52.5kg

Monday 27, February 2017

Warm up:

4 mins on the air dyne - 50 calories
3x
20 lunges
10 pull ups
10 push ups

Skill/Stabilizer:

All week we are working on pistols and core

Strength:

EMOM this week - changing it up

12 minute EMOM

5 back squats 70%
10 air squats

Metcon:

AMRAP 20 minutes
50 wall balls
50 double unders
40 Box jumps
50 double unders
30 C2B pull ups
50 double unders
20 hang cleans
50 double unders
10 snatch
50 double unders