Category: Uncategorized

Strength.

Back squat 4×8 @74%

3x Max effort strict pull up

Conditioning.

10-8-6-4-2
Power clean 75/47.5kg
Bar jump burpee

Conditioning.

3rds for total reps

45sec 20m shuttle runs
15sec rest
45sec GTOH with plate 20/15kg
15sec rest
45sec box jump overs 20″
15 sec rest
45sec sit up
15sec rest
45sec thrusters 20/15kg
15sec rest

60sec rest after each rd.

Team workout

Skill.

7 x every 2min clean 1st pull + hang power clean + power clean.

Conditioning.

60 double unders
3 power clean 70/45kg
30 wall ball 10’/9′ 9/6kg
6 power clean
15 toes to bar
9 power clean
15 toes to bar
6 power clean
30 wall ball
3 power clean
60 double unders

Catch up.

Spend 15min catching up on strength/skill you missed this week or pick a skill to work on.

Conditioning.

4 sets. On every 3min complete
200m run
5 thrusters 70/45kg (thrusters to be unbroken)
10 step down box jump 30/24

Strength.

Push press 4 x 8 @ 71%

Conditioning.

10min amrap
5 bar jump burpee
10 shoulder to overhead 42.5/30kg
5 chest to bar
10 sit up

Skill.

8 sets on every 2min Snatch + Hang Snatch.

Conditioning.

5rds for reps
40sec alternating kettle bell snatch 32/24kg
20sec rest
40sec alternating pistols
20sec rest

Strength.

Back squat 4 x 8 @ 72%.

Conditioning.

CrossFit Masters Qualifier Event 4.

21-15-9
Deadlift 100/70kg
Box jump 24/20
Handstand push up (new standard)

Team workout

Skill.

7 sets on every 2min snatch pull + power snatch + overhead squat.

Conditioning.

7min ascending ladder
3 snatch 50/35kg
3 box jump 24/20
3 pull up

Add 3 reps each rd.