Monday 1st September 2014


Main – CrossFit

*ATTENTION!!!
30x burpees a day for September.
for 30 days of september you must do 30x burpees for everyday this month!
as part of your warm up or post wod.
burpees during woods don’t count!!!
All coaches must include this in their classes!

Thank you Chris “Bauny” Baun for bringing this idea to my attention!
love
Bez

Hang Clean (5×2 @90%)

Metcon (Time)

Rx.
For time
10x back squat 80/50kg (out of racks)
20x deadlift
30x burpees
20x deadlift
10x front squat *clean the bar

V1. For time
10x back squat 70/40kg (out of racks)
20x deadlift
30x burpees
20x deadlift
10x front squat *clean the bar

V2. For time
10x back squat 60/30kg (out of racks)
20x deadlift
30x burpees
20x deadlift
10x front squat *clean the bar

**use one bar, start in racks, drop after last back squat, clean bar for the front squat, clean the bar back to racks for second round back squat

Saturday 30th August 2014

Main – CrossFit

Clean and Jerk (15mins to build to a heavy clean and 2x jerk)

Power Snatch (Emotm 10mins 2x power snatch)

Paul (Time)

5 Rounds for time of:
50 Double-Unders
35 Knees-To-Elbows
20 Yd Overhead Barbell Walk, 185#
Rx.
5 Rounds for time
50x double Unders
35x kte
20m OH walk 85/65kg

V1.
5 Rounds for time
30x double Unders
35x kte
20m OH walk 65/45kg

V2.
5 Rounds for time
30x double Unders *attempt
35x kte
20m OH walk 45/25kg

Friday 29th August 2014


Main – CrossFit

Front Squat (5×3 @100% clean)

Metcon (Time)

Rx.
for total working time
75x hspu
every minute do 30x double unders
then
rest 2mins
run 1.6km

V1.
for total working time
75x hspu- plate or bench scale
every minute do 20x double unders
then
rest 2mins
run 1.6km

V2.
for total working time
75x s2oh
every minute do 10x double unders
then
rest 2mins
run 1.6km

Thursday 28th August 2014


Main – CrossFit

Hang Snatch (3×3)

Metcon (Time)

Rx.
In teams of two complete:
50x bear complex 60/40kg
*1 complex= power clean, front squat, press, back squat, behind head press
Partner does 10 Burpees on every change till complete.
Once Burpees are done you can rest.

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

Wednesday 27th August 2014


Main – CrossFit

Power Clean + Clean + Jerk (1+1+2×5)

1+1+1×5

Metcon (3 Rounds for weight)

Rx.
Alternating EMOTM 21mins
10x kbs 32/24kg
3-5x deadball over shoulder or 10x slam balls
15-20x cal row

V1.
Alternating EMOTM 21mins
10x kbs 24/16kg
3-5x deadball over shoulder or 10x slam balls
15-20x cal row

V2.
Alternating EMOTM 21mins
10x kbs 16/12kg
3-5x deadball over shoulder or 10x slam balls
10-15x cal row

Tuesday 26th August 2014

Main – CrossFit

Overhead Squat (3×3)

Metcon (3 Rounds for time)

It’s a surprise!!!!!

Monday 25th August 2014


Main – CrossFit

Split Jerk (3×2)

Metcon (Weight)

Emotm 5mins
5x power clean and jerk
*choose challenging weight

Metcon (AMRAP – Rounds and Reps)

Rx.
12min amrap
50x double unders
25x box jump 24/20”
25x hand release push up
25x abmat sit up

V1.
12min amrap
50x double unders attempts
25x box jump 24/20”
25x hand release push up
25x abmat sit up

V2.
12min amrap
25x double unders
25x box jump 20”
25x hand release push up
25x abmat sit up

Saturday 23rd August 2014


Main – CrossFit

Clean and Jerk (1+2×5 *15mins build to heavy single)

Metcon (Weight)

emotm 10mins
3x hang power snatch

Garrett (Time)

3 rounds:
75 Air Squats
25 Ring Handstand Push-ups
25 L Pull-ups
V1.
75x air squat
25x handstand push up
25x strict pull up

V2.
75x air squat
25x handstand push up -scale as needed
25x kipping pull up

Friday 22nd August 2014


Main – CrossFit

Pause Back Squat (3×3)

Metcon (Time)

Rx.
for total working time:
50x power clean and jerk 60/40kg
every 90 seconds do 10x hspu
then
rest 2mins
row 1km

V1.
for total working time:
50x power clean and jerk 50/30kg
every 90 seconds do 10x hspu- plate scale
then
rest 2mins
row 1km

V2.
for total working time:
50x power clean and jerk 40/20kg
every 90 seconds do 10x hspu- bench scale
then
rest 2mins
row 1km

Thursday 21st August 2014


Main – CrossFit

Power Clean + Clean + Jerk (1+1+1×5)

1+1+1×5

Metcon (Time)

Rx.
In teams of 2 complete:
100x thrusters 40/30kg
100x pull ups

V1.
In teams of 2 complete:
100x thrusters 30/20kg
100x pull ups -band

V2.
In teams of 2 complete:
100x thrusters 20/10kg
100x pull ups -jumping or ring rows