Category: Uncategorized

Strength.

Power jerk
5×3. Build to a 3RM.

Metcon.
10-8-6-4-2 sumo deadlift high pull 60/40kg
200m run after each round.

Metcon.

3 x 3min Amrap of

5 KB taters 24/16kg
7 box jump overs 24/20
9 push up

Rest 60sec after each Amrap. (Start where you finish).

Rest 4min.

Then.

In 7min row for distance. Every 250m/200m complete 5 burpees over rower.

Metcon.

CrossFit Open 17.2

Metcon.

12min Amrap.
9 power clean 50/35kg
12 ring dip
15 box jump 24/20

After each round increase weight. 60/40kg. 70/45kg. 80/50kg etc.

Rest 2min.

8min build to 1RM power clean. Compare to 31st Jan’17

Strength.

Jerk Complex.

5 sets at 65-70% of split jerk 1RM.
3 push press + 2 power jerk + 1 split jerk

Metcon.

6min Amrap.
12 chest to bar
12 front squat 45/30kg

Strength.

Turkish get up.
Build to a 2RM each side.

Metcon.

7min Ladder.
Toes to bar
Axle bar push press 50/35kg

2,2,4,4,6,6,8,8 etc

Metcon.

CrossFit Open 17.1

Strength.

Front squat 3×10 @65%.

Accessory work. See whiteboard.

Intervals.

3 x 2min.
Complete 250m/200m row.
In remaining time Amrap of
5 touch & go power cleans 70/45kg
10 toes to bar

Rest 2min

Metcon.

10min Amrap.

10 kettlebell snatch 24/16kg.
10 box jump 24/20.
10 SA kettlebell thrusters 24/16kg.

Rest 3min.

10min build to 3RM touch & go snatch (full)

Strength.

Power jerk 5×3 @85-90%

Metcon.

75 handstand push up’s.
Every time you break complete 25 double unders.