Category: Uncategorized

Strength. Week 7
Back squat. Tempo 3331
3,3,3,3

Conditioning.
16min omem
1. 40sec Amrap WB
2. 40sec Row @ aerobic effort
3. 40sec Amrap D-ball GTS
4. 40sec AAB @ aerobic effort

Skill:
Sumo deadlift high pull

Conditioning.
10min ladder
2 SDLHP (light-moderate)
2 BJSD
2 Straight leg sit with plate
Add 2 reps each rd.

Oly:
12min omem
1 Clean + 1 Hang Clean

Conditioning:
CrossFit Open workout 11.3
5min Amrap
1 Clean 75/50kg
1 Jerk 75/50kg

Functional bodybuilding. Week 6.
Upper/Lower body split.
See whiteboard.

Conditioning.
7min @ Grinder pace
SA KB complex

4 Deadlift
3 Clean from the floor
2 OH reverse lunge
(Switch arms after each rd)
After 2 rds complete 2 Wall walks

Gymnastics.

Conditioning.

4 x on every 5min
500m/350m row
10 BJO
15 T2B
10 Axle bar HPC

Rest remaining time

Strength. Week 6
Back squat. Tempo 4441
4,4,4,4

Conditioning.
12min omem
1. 5 BFB + 5 T&G Power snatch 52.5/35kg
2. 20 DU + 10 UB DB thrusters 22.5/15kg
3. 45sec AAB @ Aerobic effort

5 x 3min amraps

4 Push press
6 Pull up
8 Alt reverse lunges

Rest 60sec

Oly (Barbell cycling)
10min omem
3 T&G Power snatch

Conditioning.
30-20-10
Alt DB clean
T2B
Burpee over DB

2 rounds.
A.
5min amrap
300m AAB
8/arm SA DB hang snatch
40 Single unders

Rest 2min.

B.
5min amrap
150m Row
10 Lateral box step overs
30sec FLR

Rest 2min.

Functional bodybuilding. Week 5.
Upper/Lower body split.
See whiteboard.

Conditioning.
7min ladder @ Grinder pace
4 KB swings 32/24kg
4 Russian twists 9/6kg
4 SA KB front squat 32/24kg (2 Right arm, 2 Left arm)
Add 4 reps each rd.