Some Pressing & 2 Minute AMRAPs

Friday 31.7.15 A: 4X5 Strict Press @60% of 1RM B: And for the last time… 30RM Push Jerk C: “20 min total” Partner 1: 2min AMRAP 15 Thrusters @40/25kg Max Effort Burpees Partner 2: 2min REST To get the most out of this workout you have to push your 2min AMRAP hard. Really hard. **Alternate every […]

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Recovery Thursday – Mobilize, Restore and Move…

Hey guys, just wanted to let you know that I’ve been doing the same program that you’ve been doing and understand if you’re feeling pretty beat down because I’m feeling it too. Today we’re dialling things back to focus on some restorative work and get you moving again but this time, without load. We’ve got a FUN team […]

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Front Squats and Pull Push

Wednesday 29.07.15 A: front squat 4×5 @ 60% B1: 3×8 RDLs B2: 3×10 split lunges (5 each side) with KB’s/DB’s C: for time 15-10-5 Pull ups Push press @ 60/40kg Post loads and times to comments.

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Tuesday 27.7.15 A: clean & jerk max in 12 mins B: 8 min EMOM @ 2 rep @ 75% of A C: 3×10 back squat (10 min) D: “Flower” Mental Toughness Training ~ Thank Mike G… Post loads, PRs and training notes to comments or BTWB

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Monday 27.07.15 A: power clean – work up to a max in 12 mins B: “Roxanne” C: partner WOD 6 min AMRAP: 10 OH KB swings @ 24/16kg 10 anchored sit ups; then straight away – 4 mins to est. max clean & jerk ONLY 2 attempts for each person. Post lifts, rounds and notes […]

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One Rep Max Thruster, Snatches & Rowing

Saturday 25.07.15 Here’s the link http://games.crossfit.com/ A: Establish 1RM Thruster Notes: Can be clustered from the floor or if you prefer power clean then get set and go.  B: 3 Rounds 10 Snatches 42/30kg 400m Row This is supposed to be treated as a sprint guys so get after it today. Post loads & times […]

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Front Skwats, Accessory Work & A Triplet

Friday 24.07.15 Strength:  “5-3-2-2-2-1″ Front Squat 6 working sets increasing the weight all the way up to your final heavy single. Accessory Work:  3×8 Stiff Legged Deadlift 3×10 Split Lunge METCON: 8min AMRAP 9 Hang Power Cleans 60/40kg 15 Bar Facing Burpees 21 Air Squats Post loads, rounds & reps to comment section below.

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Snatch max and double unders

Thursday 23.07.15 A: snatch max -15 mins B: 6 min EMOM @ 1 rep @ 80-90% of A C: 3×10 back squat D: 2 min ME Double Unders 1 min rest 2 min ME Double Unders (no singles today) Post loads and reps to comments.

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Yesterday we went long – today we go heavy…

Wednesday 22.7.15 If you haven’t already watched it or don’t quite understand what the CrossFit Games is all about – check this out… A: power clean – work up max in 12 mins (heavier than last week) B: 8 min EMOM: 4 tng power clean @ 70% of A C: Chipper (16 min cap / […]

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HSPU Vol + a ten rounder

Tuesday 21.7.15 A: HSPU VOL – strict HSPU -> 1-5 reps EMOM 10 mins // filler: 5 sit-ups + 5 jumping squats. B: (via mainsite 150717) 10 rounds for time (30 min cap): 5 handstand push-ups 10 one-legged squats, alternating 15 pull-ups FF version 10 rounds for time (20 min cap) 6 ring rows (make […]

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