Category: Uncategorized

Strength.

Back squat 6×3 every 90sec 70% +2.5-5kg.

Metcon.

21-15-9
Push press 52.5/35kg
Kettlebell swings 24/16kg
Box jump 24/20

Gymnastics.

Hollow rocks 100 reps

Teams of 2

50 cal row.
50 box jump overs 30/24. You go. I go.
50 axle bar deadlifts 80/50kg.
50 toes to bar. Partner must hold a dead hang.
50 strict ring dips.
50 toes to bar. Partner must hold a dead hang.
50 axle bar deadlifts.
50 box jump overs. You go. I go.
50 cal row.

Strength.

3RM Thruster. Barbell taken from the floor.

Intervals.

3min amrap.
5 thrusters 42.5/30kg
5 lateral bar jump burpees

Rest 6min

Repeat amrap.

Strength.
Power jerk. 30 reps in sets of 5 @82.5% AFAP. If you fail a rep. Redo that set.

Metcon.
5rds omem.
Min1. 200/150m row
Min2. 10-15 chest to bar
Min3. 5 deficit hspu 6″/4″

Lift.

6 x every 2min. 1 Power snatch + 1 Snatch

Metcon.

10min amrap.

10 power snatch 35/25kg
50 wall ball 10’/9′ 9/6kg
75 double unders

Strength.

6 x every 90sec 3 Back squat @ 70% of 1RM.

Metcon.

400m run
20 hang power cleans 60/40kg
200m run
15 hang power cleans
400m run
10 hang power cleans
200m run

Metcon.

Team of 2. 25min amrap

2000m/1500m row.
75 shoulder to overhead 60/40kg
200 double unders
50 strict pull up

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