Archive

Strength.

15min to establish 1RM Front squat.

Conditioning.

5 rounds for time

7 toes to bar

7 thrusters 42.5/30kg

7 over the box jump 24/20

7 kettlebell swings (vertical pull) 24/16kg

Skill.

Overhead squat 5 x 5 (controlled down, fast out of bottom position)

Conditioning.

CrossFit Open 14.2 workout.

3mins complete 2rds: 10 ohs 42.5/30kg

10 chest to bar

3mins complete 2rds: 12 ohs

12 chest to bar

continue same format by adding 2 reps until you can not complete the 2rds in 3min

Strength.

Push press

5,5,3,3,3

Conditioning.

10-8-6-4-2 shoulder to overhead 50/32.5kg

4-8-12-16-20 bar touching burpee

Skill.

7 x 2 clean pull unders (focus is speed under the bar)

Conditioning.

5 rounds for time

5 hang power clean 70/50kg

15 wall ball 9/6kg 10’/9′

Skill.

Double unders or pistols.

Strength.

Pendlay row

10,10,10

Conditioning.

10min amrap

10 toes to bar

10 box jump 24/20

10 kettle bell cleans (5 each side) 24/16kg

Skill.

7 sets power snatch (2 sec pause at the knee) + overhead squat

Conditioning.

In 8min complete

15-12-9

Power snatch 50/30kg

Chest to bar

In remaining time amrap bar jumping burpee

Strength.

Back squat 5 x 3 with 3 sec pause same weight across sets (no heavier than 65%, focus is speed out of bottom position)

Conditioning.

3 x 3min amrap 60 sec rest between each amrap

3 deadlift 120/80kg

6 push up

9 air squat

Strength.

Good mornings

8,8,8,8

Conditioning.

12min amrap

5 burpee box jump 30/24

10 pull up

20 overhead lunge with barbell 42.5/35kg