Friday 1st August 2014

Main – CrossFit

Front Squat (3×5 80% of max clean)

Metcon (Weight)

Rx.
. Complete one round every 4 mins for 5 rounds
15x deadlifts 80/50kg
15x burpees
250m row

V1.
. Complete one round every 4 mins for 5 rounds
15x deadlifts 60/40kg
15x burpees
250m row

V2.
. Complete one round every 4 mins for 5 rounds
15x deadlifts 50/30kg
15x burpees
250m row

Thursday 31st July 2014


Main – CrossFit

Hang Snatch (5×3 (above the knee) 75%)

Snatch Grip Deadlift (3×3 90%)

Metcon (3 Rounds for reps)

Rx.
. 3 Rounds not for time
5x weighted parallel bar dips
3-5x strict L-sit Pull Up
20x broad jumps

V1.
. 3 Rounds not for time
10x ring dips
3-5x L-sit ring Pull Up *starting seated
20x broad jumps

V2.
. 3 Rounds not for time
5x band parallel bar dips
3-5x strict Pull Up
20x broad jumps

Wednesday 30th July 2014


Main – CrossFit

Back Squat (2×6 50%, 2×3 65%)

Metcon (Weight)

. Alternating EMOTM 18mins
7x thrusters 60/40kg
7x strict hspu
7x box jump 30/24”

V1.
. Alternating EMOTM 18mins
7x thrusters 50/30kg
7x strict hspu
7x box jump 24”

V2.
. Alternating EMOTM 18mins
7x thrusters 40/30kg
7x strict hspu
7x box jump 20”

Tuesday 29th July 2014


Main – CrossFit

Sots Press (3×3 *use as warm up)

Power Snatch + Hang Snatch (3×1+2)

Metcon (Time)

Rx
. 4 rounds for time
400m run
25x pull up
then
cash out
200x double unders

V1.
. 4 rounds for time
400m run
25x band or jumping pull up
then
cash out
200x double unders

V2.
. 4 rounds for time
400m run
25x jumping pull up or ring rows
then
cash out
100x double unders or attepmts

Monday 28th July 2014


Main – CrossFit

Hang Clean (75% 5×3)

Metcon (Time)

Rx.
. For time
50x cal row
50x kbs 32/24kg
50x wall ball
50x burpee over the box 24/20”
50x cal row

V1.
. For time
50x cal row
50x kbs 24/16kg
50x wall ball
50x burpee over the box 24/20”
50x cal row

V2.
. For time
50x cal row
50x kbs 16/12kg
50x wall ball
50x burpee over the box 20”
50x cal row

Saturday 26th July 2014

Main – CrossFit

Snatch (15min to work to heavy single)

Clean and Jerk (15min to work to heavy single)

Badger (Time)

Three Rounds for time of:
30 Cleans, 95#
30 Pull-ups
Run 800 meters
Rx.
. “Badger”
3 rounds for time
30x power clean 40/30kg
30x pull up
800m run

V1.
. “Badger”
3 rounds for time
30x power clean 30/20kg
30x band pull up
800m run

V2.
. “Badger”
3 rounds for time
30x power clean 20/10kg
30x ring rows
800m run

Friday 25th July 2014

Main – CrossFit

Pause Back Squat (3×3 50%)

Metcon (AMRAP – Reps)

for today’s Wod, your doing wall balls, 3.2.1 go start doing wall ball (count your reps) at the minutes listed below you do the exercise it says, once you finish keep doing wall balls.

score is total wall balls at the end.

Rx.
. 20min amrap
Score is number of wall balls.
Minute 2- 10x ring dips
Minute 4- 10x burpees
Minute 6- 10x box jump 24/20”
Minute 10- run 200m
Minute 14- 10x box jump 24/20”
Minute 16- 10x burpees
Minute 18- 10x ring dips

V1. Use band ring dips

V2. Tricep push up
20″ box jump

Thursday 24th July 2014


Main – CrossFit

Power Snatch + Hang Snatch (5×2+1)

Metcon (3 Rounds for reps)

Rx.
. EMOTM 15mins
5-10x strict hspu
10x pistols
Max L-sit hold

V1.
. EMOTM 15mins
5-10x hspu
10x pistols use rings to scale
Max L-sit hold can bend knees

V2.
. EMOTM 15mins
5-10x hspu *scale as needed
10x pistols bench scale
Max L-sit hold use benches to hold off

Wednesday 23rd July 2014


Main – CrossFit

Power Clean + Clean + Jerk (5×1+1+1)

1+1+1×5

Metcon (3 Rounds for weight)

Rx.
. alternating EMOTM 21 mins
10x Deadlift 100/80kg
10x T2B
10x burpees

V1.
. alternating EMOTM 21 mins
10x Deadlift 80/60kg
10x T2rings
10x burpees

V2.
. alternating EMOTM 21 mins
10x Deadlift 60/40kg
10x vsit up
10x burpees

Tuesday 22nd July 2014


Main – CrossFit

Back Squat (3×3)

Metcon (Time)

Rx.
. 5 rounds for time
15x s2oh 45/30kg
15x ohs 45/30kg
15x box jump 24/20”

V1.
Rx.
. 5 rounds for time
15x s2oh 30/20kg
15x ohs 30/20kg
15x box jump 24/20”

V2.
. 5 rounds for time
15x s2oh 20/10kg
15x ohs 20/10kg
15x box jump 20”