Skill.
Snatch.
7 sets of 3 position pull with 2 sec pause at each position + power snatch from mid thigh. (Positions. 1. Below knee 2. Above knee 3. Mid thigh)
Conditioning.
10min omem.
Odd min 20/15 wall ball 9/6kg 10’/9′
Even min unbroken double unders
Strength.
4 x superset
Good mornings 5,5,5,5
Strict pull up (scale ring rows) 10,10,10,10
Conditioning.
8min workout.
In 2min complete 2 rounds of 8 deadlift 100/70kg 12 lateral bar burpee.
Repeat this format for min 2-4 and 4-6.
from min 6-8 workout becomes an amrap.
If you fail to complete the 2 rounds inside 2min workout becomes an amrap
Skill.
Choose 1-2 skills to work on:
Double unders
Kipping pull up
Handstand push up, Handstands, Handstand walks
Pistols
Conditioning.
10min amrap
5 hang power cleans 70/50kg
5 box jump 30/24
5 handstand push up
Strength.
Front Squat
1 x 5 @ 80%
2 x 3 @ 85%
2 x 2 @ 85%
2 x 1 @ 90%
Conditioning.
5 rounds for time
40 double unders
20 overhead lunge 42.5/30kg
10 pull up
Strength.
Strict press.
8,8,8,8
Conditioning.
CrossFit Open Workout 14.4
14min amrap
60 cal row
50 toes to bar
40 wall ball 9/6kg 10’/9′
30 cleans 61/43kg
20 muscle up
Scale options on whiteboard.
Skill/Strength.
15mins to establish a 1RM Clean.
Conditioning.
10min omem
5 power cleans
5 wall balls
I purposely switched Crossfit boxes so I could take advantage of Stephen’s coaching and Eve’s nutritional advice on a daily basis, that’s how good they are! Since joining I’ve immediately seen improvement and progression, in movements and weights that I had stalled at for some time.
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
