Wednesday 1st October 2014


Main – CrossFit

Metcon (Time)

Rx.
for time (40min cap)
21-15-9
power cleans 40/30kg
ohs 40/30kg
t2b
Then
1.6km run
Then
100x double unders
75x abmat sit up
50x push press 40/30kg
25x cal row/airdyne/ Burpees
Then
1.6km run

V1.
for time (40min cap)
21-15-9
power cleans 30/20kg
ohs 30/20kg
t2b/t2rings
Then
1.6km run
Then
75x double unders- attepmts
75x abmat sit up
50x push press 30/20kg
25x cal row/air dyne/ Burpees
Then
1.6km run

V2.
for time (40min cap)
21-15-9
power cleans 30/15kg
ohs 30/15kg
Hanging knee tucks
Then
1.6km run
Then
50x double unders- attepmts
75x abmat sit up
50x push press 30/20kg
25x cal row/air dyne/ Burpees
Then
1.6km run

Tuesday 30th September 2014


Main – CrossFit

Late day 30 burpees!!

power clean + jerk (3×2+2)

Metcon (AMRAP – Rounds and Reps)

Rx.
20min amrap
3x hang power clean 70/40kg
6x ring dips
9x box jump 30/24”
27x double unders

V1.
20min amrap
3x hang power clean 60/30kg
6x ring dips- band scale
9x box jump 24”
27x double unders- attempts

V2.
20min amrap
3x hang power clean 50/20kg
6x Tricep push up
9x box jump 20″
27x double unders – attempts

Monday 29th September 2014


Main – CrossFit

Lat few days of 30 burpees!

Overhead Squat (3×3)

Metcon (Time)

Rx. V1.
3 rounds for time
500m row/ 600m run
50x wall balls

V2.
3 rounds for time
400m row/ 400m run
40x wall balls

Saturday 27th September 2014


Main – CrossFit

Power snatch+ hang snatch+ ohs (emotm 10mins)

Metcon (Time)

Rx.
For time
“Helen”
3 rounds for time
400m run
21x kbs 24/16kg
12x pull ups

rest 5-10mins
then

for time
50x pistols
40x deadlift 80/60kg
30x hspu
20x t2b
10x muscle up

V1.
Rx.
For time
“Helen”
3 rounds for time
400m run
21x kbs 24/16kg
12x pull ups

rest 5-10mins
then

for time
50x pistols
40x deadlift 60/40kg
30x hspu
20x t2b/t2rings
10x mup band transition/ jumping mup

V2.
Rx.
For time
“Helen”
3 rounds for time
400m run
21x kbs 20/12kg
12x feet elevated ring rows

rest 5-10mins
then

for time
50x pistols *box scale
40x deadlift 50/30kg
30x hspu *bench scale
20x hanging knee tucks
10x ring dips

Friday 26th September 2014


Main – CrossFit

Back Squat (3×10)

Metcon (AMRAP – Rounds and Reps)

Rx.
2mins on, 1min off for 6 rounds
Rounds 1-3
40x box jumps/step up 20”
max deadlift 60/40kg in time remaining

Rounds 4-6
10-15x hspu
Max deadlift 60/40kg in time remaining

V1.
2mins on, 1min off for 6 rounds
Rounds 1-3
30x box jumps/step up 20”
max deadlift 50/30kg in time remaining

Rounds 4-6
10x hspu
Max deadlift 50/30kg in time remaining

V2.
2mins on, 1min off for 6 rounds
Rounds 1-3
30x box jumps/step up 20”
max deadlift 40/20kg in time remaining

Rounds 4-6
10x hspu *bench scale
Max deadlift 40/20kg in time remaining

Thursday 25th September 2014


Main – CrossFit

Reverse Lunges (3×8)

Metcon (Time)

Rx.
For total time
cash in
150x double unders
Then
9-6-3 for time
snatch 60/40kg
box jump 30/24”
*full snatch
Then
Cash out
600m run

V1.
For total time
cash in
100x double unders
Then
9-6-3 for time
snatch 50/30kg
box jump 24”
*full snatch
Then
Cash out
600m run

V2.
For total time
cash in
50x good double unders attempts
Then
9-6-3 for time
snatch 40/20kg
box jump 24/20”
*full snatch
Then
Cash out
600m run

Wednesday 24th September 2014

Main – CrossFit

Snatch Balance (3×3 *use as warm up)

Hang Snatch (5×2)

Metcon (Time)

Rx.
4 Rounds for time
800m run
10x power snatch 60/35kg

V1.
4 Rounds for time
800m run
10x power snatch 50/30kg

V2.
4 Rounds for time
800m run
10x hang power snatch 40/20kg

Tuesday 23rd September 2014


Main – CrossFit

Metcon (Time)

Rx.
A.
For time
21x thrusters 40/30kg
400m run
21x pull ups
21x ohs 40/30kg
21x pull up
400m run
21x thrusters 40/30kg

rest 5 mins
then

5 rounds
25 second hollow out holds
3x clean & jerk 70/45kg
*full clean

V1.
A.
For time
21x thrusters 40/30kg
400m run
21x jumping pull ups
21x ohs 40/30kg *scale if needed
21x jumping pull up
400m run
21x thrusters 40/30kg

rest 5 mins
then

5 rounds
25 second hollow out holds
3x clean & jerk 60/35kg
*full clean

V2.
A.
For time
21x thrusters 30/20kg
400m run
21x ring row
21x ohs 30/20kg
21x ring rows
400m run
21x thrusters 30/20kg

rest 5 mins
then

5 rounds
15 second hollow out holds
3x clean & jerk 50/30kg
*full clean

Monday 22nd September 2014


Main – CrossFit

Clean (5×2)

Metcon (AMRAP – Rounds and Reps)

Rx.
16min amrap
Run 250m
6x muscle up
12x kbs 32/24kg
18x wall balls

V1.
16min amrap
Run 250m
6x jumping muscle up
12x kbs 24/16kg
18x wall balls

V2.
16min amrap
Run 250m
6x ring dips
12x kbs 16/12kg
18x wall balls

Current Timetable September 2014

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