Category: Uncategorized

Strength.

Snatch grip deadlift.

15min to work up to a heavy 3 rep.

Conditioning.

40-30-20 kettlebell swing (vertical pull) 24/16kg

20-15-10 over the box jump 24/20

Strength.

Weighted pull up’s 4 x 5

Scaled. Negatives 4 x 4

Skill. 10min to work on a skill of your choice.

Options: double unders

HSPU/Handstands

Pistols

Kipping pull up

Conditioning.

Chose either:

12min omem

5 pull up’s

10 press up’s

15 air squat.

If you fail to complete round within the min continue workout as amrap.

Or.

12min amrap.

5 HSPU

10 pistols

15 pull up’s

Skill.

Split Jerk 1,1,1,1,1,1,1

Conditioning.

10min amrap

5 shoulder to overhead 65/45kg

10 toes to bar

25 double unders

Strength.

Front squat

1 x 5 @ 75%

1 x 3 @ 80%

1 x 3 @ 85%

3 x 1 @ 90%

Conditioning.

5 rounds for time

5 thrusters 60/40kg

10 burpee

Prep for 14.3.

Conditioning.

CrossFit Open Workout 14.3

8min amrap

10 deadlift 61/43kg

15 box jump 24/20

15 deadlift 85/61kg

15 box jump

20 deadlift 102.5/70kg

15 box jump

25 deadlift 125/85kg

15 box jump

30 deadlift 143/93kg

15 box jump

35 deadlift 166/102.5kg

15 box jump

Strength.

Superset:

Back squat 4 x 8 @ 70% of 1 RM

Strict pull up 4 x 10. (4 x 4 negatives if you have no strict pull up)

Conditioning.

8min amrap

10 kettlebell cleans (each arm) 24/16kg

20 walking lunges with kettlebell in rack 24/16kg

20 sit up

Skill.

7 x snatch 1st pull (mid thigh) + snatch (power snatch allowed)

Conditioning.

3 x 3min amrap. 1min rest between each.

3 power snatch 60/40

6 chest to bar

9 bar jumping burpee

Strength.

Push jerk

5,5,3,3,1,1,1

Conditioning.

10min amrap

15 wall ball 9/6kg 10’/9′

30 double unders

Skill.

Touch & Go Power cleans

3,3,3,3,3,3

Conditioning.

9min ladder up in 3,6,9,12 etc

Power clean 60/40kg

Press up

Strength.

15min to establish 1RM Front squat.

Conditioning.

5 rounds for time

7 toes to bar

7 thrusters 42.5/30kg

7 over the box jump 24/20

7 kettlebell swings (vertical pull) 24/16kg