Tuesday 1st July 2014


Main – CrossFit

Back Squat (2×2, 1×1)

Metcon (Time)

Rx.
21-15-9 for time
Wall balls
Ghd sit up
Pistols

V1. 21-15-9 for time
Wall balls
T2Rings
Pistols- ring scale

V2. 21-15-9 for time
Wall balls
V sit up
Pistols- bench scale

New Timetable June 2014

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Monday 30th June 2014

Main – CrossFit

Clean (5×2)

Metcon (3 Rounds for time)

Rx.
3 rounds for time- rest 4mins
2 rounds for time- rest 3mins
1 round for time.

400m run or row or 100x double unders
10x bar muscle up

V1. 400m run
15x c2b pull up
15x dips

V2. 400m run
20x jumping pull up
10x Tricep push ups

Saturday 28th June 2014


Main – CrossFit

Clean and Jerk (3×1 70%, 2×1 80%, 2×1 90%)

Power Snatch (3×2)

Metcon (Time)

Rx.
21-15-9-15-21 for time
Reverse Burpees (standing to lying flat on your back then stand up-don’t use arms)
Push press 60/40kg
Back squat 60/40kg
*use one bar, no racks

V1. 50/30kg
V2. 40/20kg

Friday 27th June 2014

Main – CrossFit

Weighted Pull-ups (5×2)

Metcon (Weight)

Rx.
Alternating emotm 12mins
5-8x wall walks
5x front squat 70/50kg
*clean the bar

V1. Alternating emotm 12mins
5-8x wall walks
5x front squat 60/40kg
*clean the bar

V2. Alternating emotm 12mins
5-8x wall walks
5x front squat 50/30kg
*clean the bar

Thursday 26th June 2014


Main – CrossFit

Split Jerk (5×2)

Metcon (Time)

in teams of two complete
200x wall balls
Every time you change or break both partners must run 200m

Wednesday 25th June 2014


Main – CrossFit

Snatch (8×1)

Metcon (Time)

Rx.
3 rounds for time
250m row
10x db burpee over the box 20/12.5kg db, 24″ box
10x pull up

V1. 3 rounds for time
250m row
10x db burpee over the box 15/10kg db, 24″ box
10x pull up

V2. 3 rounds for time
250m row
10x db burpee over the box 10/7kg db, 20″ box
10x jumping pull up

Tuesday 24th June 2014


Main – CrossFit

Shoulder Press (5×2)

Metcon (Weight)

Rx.
Alternating emotm 18mins
3x bench press
10x thrusters 40/30kg
10x t2b

V1. Alternating emotm 18mins
3x bench press
10x thrusters 30/20kg
10x t2b/t2rings

V2. Alternating emotm 18mins
3x bench press
10x thrusters 20/15kg
10x v sit ups

Monday 23rd June 2014

Main – CrossFit

Paused Front Squat (3×3)

Metcon (4 Rounds for reps)

Rx.
4 intervals of 2mins on 1min off
Reps are ascending ladder 10,20,30,40……

kbs 32/24kg
Shuttle run 50m
slam ball *heaviest possible
Shuttle run 50m

V1. 4 intervals of 2mins on 1min off
Reps are ascending ladder 10,20,30,40……

kbs 24/16kg
Shuttle run 50m
slam ball *heaviest possible
Shuttle run 50m

V2. 4 intervals of 2mins on 1min off
Reps are ascending ladder 10,20,30,40……

kbs 16/12kg
Shuttle run 50m
slam ball *heaviest possible
Shuttle run 50m

***add up score in reps. run=5 reps
eg. 1 round + 10 kbs = 40reps

Saturday 21st June 2014


Main – CrossFit

Clean and Jerk (1×90%, 1×70%, 1×90%, 1×70%, 1×90%, 1×70%)

Hang Power Snatch (5×3)

Metcon (Time)

Rx. For time
*using one bar 60/40kg
10x power clean
20x front squat
30x s2oh
40x back squat
30x s2oh
20x front squat
10x power clean

V1. 50/30kg
V2. 40/20kg