Category: Uncategorized

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

Strength.

Pull up program

Lift.

Build to a heavy 5 touch & go Power jerk.

Metcon.

Open workout 12.1. Compare to 6th Oct’14
7min amrap of target burpees

Lift.

6 x every 2min 3 touch & go snatch. Start btw 50-60% of max.

Metcon.

10min ladder
1 snatch grip deadlift 50/35kg
1 hang power snatch
1 muscle up
2 snatch grip deadlift
2 hang power snatch
2 muscle up

Add 1 rep each rd. must complete all snatch grip deadlifts then then all hang power snatch then all muscle ups.