I purposely switched Crossfit boxes so I could take advantage of Stephen’s coaching and Eve’s nutritional advice on a daily basis, that’s how good they are! Since joining I’ve immediately seen improvement and progression, in movements and weights that I had stalled at for some time.
Strength.
Snatch grip deadlift.
15min to work up to a heavy 3 rep.
Conditioning.
40-30-20 kettlebell swing (vertical pull) 24/16kg
20-15-10 over the box jump 24/20
Strength.
Weighted pull up’s 4 x 5
Scaled. Negatives 4 x 4
Skill. 10min to work on a skill of your choice.
Options: double unders
HSPU/Handstands
Pistols
Kipping pull up
Conditioning.
Chose either:
12min omem
5 pull up’s
10 press up’s
15 air squat.
If you fail to complete round within the min continue workout as amrap.
Or.
12min amrap.
5 HSPU
10 pistols
15 pull up’s
Skill.
Split Jerk 1,1,1,1,1,1,1
Conditioning.
10min amrap
5 shoulder to overhead 65/45kg
10 toes to bar
25 double unders
Strength.
Front squat
1 x 5 @ 75%
1 x 3 @ 80%
1 x 3 @ 85%
3 x 1 @ 90%
Conditioning.
5 rounds for time
5 thrusters 60/40kg
10 burpee
Prep for 14.3.
Conditioning.
CrossFit Open Workout 14.3
8min amrap
10 deadlift 61/43kg
15 box jump 24/20
15 deadlift 85/61kg
15 box jump
20 deadlift 102.5/70kg
15 box jump
25 deadlift 125/85kg
15 box jump
30 deadlift 143/93kg
15 box jump
35 deadlift 166/102.5kg
15 box jump
Strength.
Superset:
Back squat 4 x 8 @ 70% of 1 RM
Strict pull up 4 x 10. (4 x 4 negatives if you have no strict pull up)
Conditioning.
8min amrap
10 kettlebell cleans (each arm) 24/16kg
20 walking lunges with kettlebell in rack 24/16kg
20 sit up
Skill.
7 x snatch 1st pull (mid thigh) + snatch (power snatch allowed)
Conditioning.
3 x 3min amrap. 1min rest between each.
3 power snatch 60/40
6 chest to bar
9 bar jumping burpee
Strength.
Push jerk
5,5,3,3,1,1,1
Conditioning.
10min amrap
15 wall ball 9/6kg 10’/9′
30 double unders
Skill.
Touch & Go Power cleans
3,3,3,3,3,3
Conditioning.
9min ladder up in 3,6,9,12 etc
Power clean 60/40kg
Press up
