Tuesday 31 March 2015

Wednesday

AMRAP 15:

2 x Power Cleans (L1 50/40, L2 70/50, L3 90/60)
4 x HSPU (L3 Strict)
12 x Toes to Bar
14 x KB Swings (L1 & L2 24/16, L3 32/24)

Monday 30 March 2015

Tuesday


15 minutes: 1RM Jerk

3 RFT:

12 x Shoulder to Overhead (L1 40/30, L2 @ L3 50/40)
8 x Box Jumps
6 x Front Squats
200m

Sunday 29 March 2015

Monday


For time:

3/6/9/12/9/6/3

Thrusters (L1 30/20, L2 & L3 42.5/30)
Bar facing burpees

then straight into:

200 x Double Unders (x2 single unders)

Record total time.

Thursday 26 March 2015

Friday


"Partner WOD"

AMRAP 20:

15/12/9/6/3

Pull Ups
Dead Lifts @ 50% 1RM

Partner A completes 15 x pullups and 15 x Deadlifts whilst partner B runs 200m. Whoever finishes first, rests until your partner finishes, then swap over. each person completes 15 of each then 12 of each etc. If you both complete entire amount of reps with time left on the clock, begin again at 15 of each.

Record total reps.

Wednesday 25 March 2015

Thursday

AMRAP 7

10 x Hanging power snatch (L1 30/20, L2 40/30, L3 50/40)
4 x Ring or bar Muscle Ups (5 x Pull ups + 5 ring dips)

straight into: 

AMRAP 7

12 x OverHead Squats (L1 front squats 30/20, L2 40/30, L3 50/40)
8 x Toes to bar (L1 x 10, L2 x 15, L3 x 20)

Tuesday 24 March 2015

Wednesday

OTMEM 6:
5 x 4 count tempo Deadlifts @ 60% 1RM

4 RFT:

15 x SDHP (L1 & L2 30/20, L3 45/30)
10 x Burpee Bar touches








Monday 23 March 2015

Tuesday


10 minutes: 1RM Power Clean

AMRAP 12:

10 x Hang Power cleans @ 60% 1RM
20 x Double Unders
200m (L1 100m)

Sunday 22 March 2015

Monday

L1: "Jumping Fran"
21/15/9
Jump Chins or banded pull ups
Thrusters (30/20kg)


L2: "Fran"
21/15/9
Thrusters (42.5/ 30kg)
Pull Ups

L3: "Heavy Fran"
12/9/6
Thrusters (60/45kg)
Chest to Bar Pull Ups

Thursday 19 March 2015

Friday


"Partner WOD"

AMRAP 20:

5 x Pull ups 
7 x Burpee Box Overs (20")
9 x Toes to Bar 
11 x Front Squats L1 & L2 40/30, L3 50/40


Partner A runs 400m whilst partner B begins AMRAP as above, and continues rounds until partner A returns. Once partner A returns from 400m they take over from where partner B is up too and partner B runs 400m. Continue swapping and record total reps completed in the 20 minutes.

Wednesday 18 March 2015

Thursday


15/12/9/6/3

Deadlifts (L1 60/40, L2 & L3 80/60kg)
Knees to Elbows
Wall Balls

Tuesday 17 March 2015

Wednesday


10 Minutes: 3RM Overhead Squat

AMRAP 14:

10 x Hang Squat Snatch @ 60% 3RM
10 x KB Swings (16/12, 24/16, 32/24kg)
10 x Box Jumps (24/20")


Monday 16 March 2015

Tuesday


5 RFT:

20 x Double unders (x2 single unders)
15 x Bar facing burpees
10 x Hang power clean & jerks (L1 & L2 40/30, L3 50/40kg)

25 minute cut off.

Sunday 15 March 2015

Monday

AMRAP 12:

30 x Back Squats (L1 40/30, L2 50/40, L3 60/50)
30 x Pull Ups
400m
20 x Front Squats (L1 40/30, L2 50/40, L3 60/50)
20 x Toes to Bar
400m
AMRAP in remaining time: Alternate Pistol Squats (Box Pistol Squats)

Thursday 12 March 2015

Friday

"Partner WOD"

AMRAP 18:

3/6/9/12/15/18 etc

Pull Ups
Wall Balls
Burpee Box Jumps

Partner A does 3 reps of each then swaps with Partner B who also does 3 of each. Then each person completes 6 of each, then 9 of each etc.

1 person working at a time.

Wednesday 11 March 2015

Thursday


Skills Session: Hand Stands/ HSPU

3 x Max reps unbroken HSPU (L3 Strict)
3 x Max reps unbroken Toes to Bar
3 x Max reps unbroken Muscle Ups (Ring Dips)

Tuesday 10 March 2015

Wednesday


CrossFit Total:

Combined weight for:

1RM Strict Press
1RM Back Squat
1RM Dead Lift

Monday 9 March 2015

Tuesday


6 rounds:

400m Run (L1 200m)
Rest 60 seconds

record slowest run time

Sunday 8 March 2015

Monday

De-load week:

10 minutes: 1RM Hang Squat Clean

OTMEM 16:

1st Minute: 5 x touch and go power cleans @60% 1RM
2nd Minute: 30 x Double Unders
3rd Minute: 30 x second plank hold
4th Minute: 5 x Strict Burpee Box Jumps

Thursday 5 March 2015

Friday

Partner WOD

AMRAP 18:

20 x Pull Ups
30 x Deadlifts (L1 60/40, L2 & L3 80/60)
40 x Wall Balls
200m Run

One person working at a time, Split reps as required, 1 person completes the run per round.

Wednesday 4 March 2015

Thursday


21/15/9/15/21

Power Snatches (L1 30/20 L2 & L3 40/30)
Ring Dips
Double Unders x 2 (single unders x 3)

Tuesday 3 March 2015

Wednesday


AMRAP 18:

20 x HSPU
30 x Hang Power Cleans/ L3 squat cleans (L1 30/20, L2 & L3 40/30)
40 x Wall Balls
50 x Abmat Situps 
60 x Box Jumps
100m Bear crawl (5m = 1 rep)

Monday 2 March 2015

Tuesday


3 RFT

15 x Push Ups
20 x KB Swings (16/12, 24/16, 32/24)
25 x Burpees (L3 Burpee Bar Touch)

Sunday 1 March 2015

Monday

AMRAP 20:

10 x T2B
12 x Shoulder to Overhead (30/20, 40/30, 50/40)
14 x Back Squats
400m