Category: Uncategorized

Strength.

6 x every 90sec 5 Front squat @70% of 1RM.

Metcon.

5rft.
5 burpee box jump 30/24
10 deadlift 100/70kg
20 wall ball 10’/9 9/6kg

Strength.

Power jerk

Complete 30reps @ 80% of heavy 5 from 3rd Feb’16 AFAP in sets of 5. If you fail a rep then you must redo that set.

Intervals.

3 x 3min to complete
400m run. In remaining time amrap of
10 toes to bar
15 Russian swings 24/16kg

Rest 90sec btw sets.

Lift.

6 x every 90sec 3 touch & go cleans. Start @ 65% of Max.

Metcon.

CrossFit open workout 15.4. Compare to 20th Mar’15

Metcon.

4min amrap.
5 hang snatch 42.5/30kg
5 lateral bar jumping burpees

Rest 5min.

9min amrap.
9 chest to bar
15 overhead lunge 42.5/30kg
42 double unders

Rest 2min.

3 x 30sec L-hold. 60sec rest btw sets.

Metcon.

8min amrap.
200m run
30 toes to bar
20 push up.

Rest 2min.

6min amrap.
60 double unders
15 handstand push up
5 box jump 30/24

Rest 2min.

4min amrap.
5 floor press 60/40kg
5 power clean 60/40kg

Strength.

Front squat 5 reps every 2min.
1. 70-75%
2. 80%
3. 80%
4. 80%
5. 80%
6. 80%

Metcon.

‘Stairway to Fran’
3-6-9-12-5-18-21
Thrusters 42.5/30kg
Pull up

Strength.

Pull up program.

Lift.

Power jerk. Heavy 5 reps off racks.

Intervals.
4rds
40sec cal row
20sec rest
40sec double unders
20sec rest
40sec handstand push up
20sec rest

Metcon.

‘The Admiral’. Courtesy of CFNE. Compare to 26th Jan’15
3rft
20 burpee pull up
20 front squat 70/45kg
20 box jump 24/20

Lift.

6 x every 90sec 4 touch & go power snatch. Start @60%

Metcon.

CrossFit Open Workout 15.1

9min amrap
15 toes to bar
10 deadlift 52.5/35kg
5 snatch

Strength.

5 Front squat every 2min.
1. 70%
2. 75%
3-6. 80%

Metcon.

3rft.
15 power snatch 42.5/30kg
10 lateral burpees
15 sumo deadlift high pull
10 box jump 24/20