Weightlifting.
Snatch complex
1 Power snatch + 2 Hang snatch
8 sets. On every 90sec build to tough weight.
Conditioning (Courtesey of She Bond Laverty)
10min Amrap
12 Alt DB snatch
8 CTB
12 Alt DB C&SJ
8 Hspu
See whiteboard for Fitness/Scaled/RX/RX+
Skill work.
10-12min working on skill of your choice.
Conditioning. (Recovery pace)
20min omem (40sec work).
1. AAB.
2. Alt TGU.
3. Row.
4. Ring plank hold (external rotation).
‘Running Clock’ Teams of 2
0.00-15.00
10rds (5rds each YG,IG)
4 DB Devils press
6 T2B
8 BJO
Remaining time Mex cal Row/AAB
15.00-30.00
10rds (5rds each YG,IG)
4 Power clean
6 Front squat
8 Stoh
Remaining time Max cal Row/AAB
See whiteboard for Fitness/Scaled/RX
Strength. Week 5.
Max effort Close grip bench press (Pause on chest).
15min build to heavy single.
Conditioning.
3x4min Amrap/2min Rest.
4 DB Burpee box step up (No push up).
8 Ring rows.
8 Alt Hang DB C&J.
20 DU.
Finisher.
100 Banded tricep extensions
Skill.
Deadlift + KB swings
Conditioning.
8min Ladder
2,4,6…. Add 2 reps each rd.
Russian KB swings
SA KB thrusters
Hanging knee raises
CrossFit Open 20.5
Endurance.
5min easy Row/AAB.
Rest 2min.
20min omem.
1. 10 Target burpee.
2. 12/9 Cal row.
3. 10-12 DB Box step up (Single DB).
4. 10/7 AAB cal.
5min easy Row/AAB.
Weightlifting. Week 5.
10min omem
1 Snatch (Any style) Start @ 60% and build to 85%+
Conditioning.
4-5 rounds. On every 4min complete
200m Run
5 T&G Snatch (Full)
8 Bar facing burpee
See whiteboard for Fitness/Scaled/RX/RX+
Dynamic effort. Week 5.
10min omem
2 Split jerk @ 70% (Barbell taken from floor).
Conditioning.
15min Amrap. Teams of 2.
A. Max distance Row/AAB
B. Complete 2rds of
8 Dual DB Stoh
12 BJO
8 T2B
Athlete A: Row/AAB
Athlete B: 2 rounds of triplet.
Athletes switch every 2rds.
See whiteboard for Scaled/RX/RX+
Strength. Week 5.
Max effort Paused Back squat
(2sec pause above parallel on eccentric)
15min build to heavy single.
Conditioning.
30-25-20-15-10
Wall ball
After each set complete
10 Hang power clean
See whiteboard for Fitness/Scaled/RX/RX+
