Category: Uncategorized

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

Strength.

Pull up program.

Lift.

Power jerk. Build to heavy 5 touch & go reps (heavier than last week).

Metcon.

6min amrap
15 push up
15 kettlebell swings 24/16kg

Metcon.

60 double unders
30 box jump 30/24
30 chest to bar
60 kettlebell snatch 24/16kg
30 front rack lunges 60/40kg
30 toes to bar
60 wall ball 10’/9′ 9/6kg
30 deadlift 60/40kg
30 burpees
60 double unders

Lift.

6 x every 2min 5 touch & go Power cleans. Start @60% of Max.

Metcon.

3 x 3min amrap

3 hang power cleans 52.5/35kg
6 thrusters
9 shoulder to overhead

60sec rest after each amrap.

Metcon.

Team workout

Strength.

Front squat every 2min
5 @70%
5 @70%
5 @75%
5 @80%
5 @80%
5 @80%

Metcon.

45-30-15
Kettlebell swings 24/16kg
Hand release push up
Lunges