Saturday 31st May 2014


Main – Olympic Weightlifting

Clean and Jerk (3×1 65%, 2×1 75%, 1×1 85%)

Power Snatch (5×2)

Saturday 31st May 2014


Main – CrossFit

Metcon (Time)

Rx.
4 rounds for time
50x double unders
20x hspu
20x goblet squats 32/24kg kb

V1.
4 rounds for time
50x double unders
20x hspu *plate scale
20x goblet squats 20/16kgkg kb

V2.
4 rounds for time
50x double unders
20x hspu *bench scale
20x goblet squats 16/10kg kb

Friday 30th May 2014


Main – CrossFit

Weighted Pull-ups (5×5)

Metcon (5 Rounds for reps)

Rx.
5 intervals of
2mins on, 1min off
15x cal air dyne or 20x cal row or 250m run
15x wall balls
Max Burpees in time remaining

V1.
5 intervals of
2mins on, 1min off
12x cal air dyne or 20x cal row or 250m run
12x wall balls
Max Burpees in time remaining

V2.
5 intervals of
2mins on, 1min off
10x cal air dyne or 15x cal row or 250m run
10x wall balls
Max Burpees in time remaining

Thursday 29th May 2014


Main – CrossFit

Back Squat (3×6)

Metcon (No Measure)

In teams of 2 accumulate
5 minute L-sit
Every time you break both partners do 15x t2b

Wednesday 28th May 2014


Main – CrossFit

Muscle Snatch (3×2 *use as warm up, stay light)

Snatch (3×2)

Metcon (No Measure)

Rx.
Alternating emotm 20mins
6-10x thrusters 50/30kg
10x pistols

V1. Alternating emotm 20mins
6-10x thrusters 40/20kgkg
10x pistols *use ring to scale

V2. Alternating emotm 20mins
6-10x thrusters 30/10kg
10x pistols off box

Tuesday 27th May 2014


Main – CrossFit

Bench Press (3×6)

Metcon (Time)

Rx.
3 rounds for time
600m run
15x box jump 30/24″
20x kbs 32/24kg

V1. 3 rounds for time
600m run
15x box jump 24/20″
20x kbs 24/16kg

V2. 3 rounds for time
600m run
15x box jump 20″
20x kbs 16/10kg

Monday 26th May 2014


Main – CrossFit

Training Block 6- post regionals
Stength cycle
So the next training block we will be doing will be 6 weeks long. It’s a strength cycle aiming on developing your squat and push and pull strength, as well as lots of Olympic lifting work.
The met cons will be shorter under 20mins. There will be lots of “on the minute” work coupling a weightlifting movement with a gymnastic movement. This will give you an opportunity to work on building volume of each movement but keeping good form and not rushing, worrying about the time in a met con. Every Thursday will be a partner workout as well, so bring a friend if you’d like them to suffer with you!
There will be some testing week 6 and then the following week so good hard in the next block and watch your numbers go up!!!

Paused Front Squat (5×5 (2sec pause each rep) *make sure you fully ext)

Metcon (Weight)

Rx.
Alternating emotm 20mins
5-10x ring dips (muscle up to ring dip if want a challenge)
2x clean and jerk 80/55kg

V1. Alternating emotm 20mins
5-10x ring dips *use band
2x clean and jerk 60/40kg

V2. Alternating emotm 20mins
5-10x Tricep push ups
2x clean and jerk 45/30kg

Saturday 24th May 2014


Main – CrossFit

Clean and Jerk (1rm)

Pull-ups (1x max reps)

Elizabeth (Time)

21-15-9
Clean, 135# / 95#
Ring Dips
* power clean

Rx.
Power Elizabeth
21-15-9
Power cleans 60/40kg
Ring dips

V1.
Power Elizabeth
21-15-9
Power cleans 45/30kg
Ring dips
*scale with band

V2.
Power Elizabeth
21-15-9
Power cleans 35/20kg
Tricep push ups

Friday 23rd May 2014


Main – CrossFit

Snatch (1rm)

Engine testing (AMRAP – Rounds and Reps)

“Engine testing”
Aerobic Capacity- strength endurance

18min amrap
15x box jump 20/24″
12x push press 50/35kg (clean bar)
9x Kbs 24/16kg

V1.
18min amrap
15x box jump 24/20″
12x push press 40/30kg (clean bar)
9x Kbs 20/12kg

V2.
18min amrap
15x box jump 20″
12x push press 35/25kg (clean bar)
9x Kbs 16/10kg

Thursday 22nd May 2014

Main – CrossFit

* if you don’t want to run/row you can re do any of the other testing days you’ve missed so far this week.

Or if you don’t train Saturday do this:
“Power Day”
A.
1rm clean and Jerk(any style)
B.
Max pull ups (any style)

C.
Rx.
Power Elizabeth
21-15-9
Power cleans 60/40kg
Ring dips

V1.
Power Elizabeth
21-15-9
Power cleans 45/30kg
Ring dips
*scale with band

V2.
Power Elizabeth
21-15-9
Power cleans 35/20kg
Tricep push ups

5k Run (Time)

Max Effort 5k Run
V1. 5km
V2. 3km

5k Row (Time)

Max Effort 5k Row