Thursday 1st May 2014


Main – CrossFit

Back Squat (1×10)

Metcon (Time)

Rx.
3 rounds for time
20x Box jump 24/20″
400m Run
10x push jerk 60/40kg
200m run

V1. 3 rounds for time
20x Box jump 24/20″
400m Run
10x push jerk 50/30kg
200m run

V2. 3 rounds for time
20x Box jump 20″
400m Run
10x push jerk 40/20kg
200m run

Wednesday 30th April 2014

Main – CrossFit

Metcon (2 Rounds for time)

Rx.
“Cinco”
3 rounds for time
5x deadlift 140/100kg
5x weighted pistols 16/8kg
Then 25m handstand walk

Rest 5min

3 rounds for time
5x mup
5x deficit hspu
Then 25m oh walking lunges 50/20kg

V1.
3 rounds for time
5x deadlift 100/60kg
5x weighted pistols 8/4kg
Then 15x handstand push up

Rest 5min

3 rounds for time
5x jumping mup
5x hspu
Then 25m oh walking lunges 30/15kg

V2.
3 rounds for time
5x deadlift 80/60kg
5x pistols
Then 15x bench handstand push up

Rest 5min

3 rounds for time
5x candlestick roll to pull up
5x bench hspu
Then 25m oh walking lunges 15/10kg

Tuesday 29th April 2014


Main – CrossFit

Clean and Jerk (5×2 @80%)

Metcon (Time)

Rx.
For time
20 cal row
30x burpee on the plate 20/10kg
40x db g2oh 20/15kg
50x t2b
100ft oh lunge 20/10kg plate
50m sprint

V1.
For time
20 cal row
30x burpee on the plate 15/10kg
40x db g2oh 15/10kg
50x t2b
100ft oh lunge 15/10kg plate
50m sprint

V2.
For time
20 cal row
30x burpee on the plate 10/5kg
40x db g2oh 10/5kg
50x t2b
100ft oh lunge 10/5kg
50m sprint

Monday 28th April 2014


Main – CrossFit

Front Squat (3×3 work to heavy triple)

Metcon (Time)

Rx.
2mins on 1min rest till complete
5 rounds for time
25x pull up
7x push jerk 60/40kg

V1.
2mins on 1min rest till complete
5 rounds for time
25x pull up
7x push jerk 50/30kg

V2.

2mins on 1min rest till complete
5 rounds for time
25x jumping pull up
7x push jerk 40/20kg

Saturday 26th April 2014


Main – CrossFit

Metcon (Time)

Team Wod.
In two member mixed pairs
22min cap
One partner
Row 750m with other hold front rack 80/50kg
*rower stops if bar is dropped
50x Burpees while partner holds 40/25kg overhead
*burpees stop of bar drops
50x thrusters 30/20kg while partner hold dip support on parallel bars
*if partner drops thrusters stop.

scale as needed

Saturday Oly Lifting


Main – Olympic Weightlifting

Snatch (4×2 70%)

Clean and Jerk (6×1 70%)

Saturday 26th April 2014


Main – CrossFit

Metcon (Time)

Team Wod.
In two member mixed pairs
22min cap
One partner
Row 750m with other hold front rack 80/50kg
*rower stops if bar is dropped
50x Burpees while partner holds 40/25kg overhead
*burpees stop of bar drops
50x thrusters 30/20kg while partner hold dip support on parallel bars
*if partner drops thrusters stop.

scale as needed

Friday 25th April 2014


Main – CrossFit

High-Hang Clean (5×2)

Metcon (Time)

Rx
For time
100x Wall ball
100x C2B pull up
100x Pistols
100x Db snatch 30/22.5kg

V1.
For time
100x Wall ball
100x pull up
100x Pistols rings scale
100x Db snatch 25/15kg

V2.
For time
100x Wall ball
100x Jumping pull up
100x Pistols bench scale
100x Db snatch 15/10kg

Friday 25th April 2014


Main – CrossFit

High-Hang Clean (5×2)

Metcon (Time)

Rx
For time
100x Wall ball
100x C2B pull up
100x Pistols
100x Db snatch 30/22.5kg

V1.
For time
100x Wall ball
100x pull up
100x Pistols rings scale
100x Db snatch 25/15kg

V2.
For time
100x Wall ball
100x Jumping pull up
100x Pistols bench scale
100x Db snatch 15/10kg

Thursday 24th April 2014


Main – CrossFit

Split Jerk (5×2)

Metcon (Time)

Rx.
15min amrap
10x Ring dips
12x Kbs 32/24kg
15x Burpees

V1.
15min amrap
10x Ring dips band scale
12x Kbs 24/16kg
15x Burpees

V2.
15min amrap
10x Ring dips
12x Kbs 16/12kg
15x Burpees