Saturday 1st November 2014


Main – CrossFit

Clean+ Hang Clean+ Front squat+ Split Jerk (emotm 10mins)

Metcon (Time)

Rx.

10min cap

3 rounds for time

25x ab mat sit ups

5x clean and jerk 90/60kg

then

2 rounds for time

50x air squat

25m handstand walk

30x push up

20x pull up

10x power snatches 50/35kg

V1.

10min cap

3 rounds for time

25x ab mat sit ups

5x clean and jerk 80/50kg

then

2 rounds for time

50x air squat

25x hspu

30x push up

20x pull up

10x power snatches 40/30kg

V2.

10min cap

3 rounds for time

25x ab mat sit ups

5x clean and jerk 60/40kg

then

2 rounds for time

50x air squat

25x hspu – bench scale

30x push up

20x jumping pull up

10x power snatches 30/20kg

Friday 31st October 2014


Main – CrossFit

Split Jerk (1 lift every 1:30 for 8 lifts start @65%)

Metcon (Time)

Rx.

5 rounds for time

20x deadlifts 70/45kg

20x ring dips

20x over the box jumps 30″

V1.

5 rounds for time

20x deadlifts 60/35kg

20x band ring dips

20x over the box jumps 24″

V2.

5 rounds for time

20x deadlifts 50/25kg

20x bench dips or tricep push up

20x over the box jumps 20″

Thursday 30th October 2014


Main – CrossFit

Power Snatch (3×2)

Metcon (Time)

Rx.

for time

400m run

100x double unders

50x t2b

25x front squat 75/45kg (no racks)

800m run

V1.

for time

400m run

100x double unders

50x t2rings

25x front squat 65/35kg (no racks)

800m run

V2.

for time

400m run

100x double unders

50x hanging knee tucks

25x front squat 55/25kg (no racks)

800m run

Wednesday 29th October 2014

Main – CrossFit

power clean + jerk (one lift every 1:30 for 8 lifts start @ 65%)

Metcon (6 Rounds for reps)

Rx.

2mins on 1min off for 6 rounds

Rounds 1-3

20x t2b

then in time remaining max hang power snatch 50/30kg

Rounds 4-6

20x Burpees

In time remaining max push jerk 50/30kg

V1.

2mins on 1min off for 6 rounds

Rounds 1-3

20x t2b

then in time remaining max hang power snatch 40/20kg

Rounds 4-6

20x Burpees

In time remaining max push jerk 40/20kg

V2.

2mins on 1min off for 6 rounds

Rounds 1-3

20x t2b

then in time remaining max hang power snatch 30/10kg

Rounds 4-6

20x Burpees

In time remaining max push jerk 30/10kg

Tuesday 28th October 2014


Main – CrossFit

Overhead Lunges (3×8)

Metcon (AMRAP – Rounds and Reps)

Rx.

20min amrap

600m run

15x thrusters 40/30kg

15x box jumps 30/24″

V1.

20min amrap

600m run

15x thrusters 30/20kg

15x box jumps 24″

V2.

20min amrap

600m run

15x thrusters 20/10kg

15x box jumps 20″

Monday 27th October 2014


Main – CrossFit

Metcon (Time)

Rx.

“Interval Angie”

**40min cap

For Time

100x pull up

100x push up

100x sit up

100x squat

*every 2mins do 30x double unders or 200m run

V1.

“Interval Angie”

**30min cap

For Time

75x band pull up/ jumping pull ups

75x push up

75x sit up

75x squat

*every 2mins do 30x double unders or 200m run

V2.

“Interval Angie”

**30min cap

For Time

50x jumping pull up/ ring row

50x push up

50x sit up

50x squat

*every 2mins do 30x double unders or 200m run

Saturday 25th October 2014


Main – CrossFit

Hip Snatch + Snatch (Complex emotm 10mins)

High-Hang Snatch (10min to max out)

Metcon (Time)

Rx.

3 rounds for time

400m run

14x kb snatch 24/16kg (7x each arm)

7x bar muscle up

rest 5mins

4 rounds for time

15x cal row/air dyne

10x burpee 6” touch

5x push jerk 70/45kg

V1.

3 rounds for time

400m run

14x kb snatch 20/12kg (7x each arm)

7x c2b pull up

rest 5mins

4 rounds for time

15x cal row/air dyne

10x burpee 6” touch

5x push jerk 50/30kg

V2.

3 rounds for time

400m run

14x kb snatch 16/8kg (7x each arm)

7x pull up

rest 5mins

4 rounds for time

15x cal row/air dyne

10x burpee 6” touch

5x push jerk 40/20kg

Friday 24th October 2014


Main – CrossFit

Sumo Deadlift (3×4)

Metcon (6 Rounds for reps)

Rx.

2mins on 1min off for 3 rounds

50x air squat

max rep jerks 60/40kg

2mins on 1min off for 3 rounds

30x Burpees

Max rep front squat

V1.

2mins on 1min off for 3 rounds

50x air squat

max rep jerks 50/30kg

2mins on 1min off for 3 rounds

30x Burpees

Max rep front squat

V2.

2mins on 1min off for 3 rounds

50x air squat

max rep jerks 40/20kg

2mins on 1min off for 3 rounds

30x Burpees

Max rep front squat

Thursday 23rd October 2014


Main – CrossFit

Handstand Walk (10mins work in handstands Push up, walk, hold, fre)

Power Snatch (3×2)

Metcon (Time)

Rx.

for time

250x double unders

25x clean 70/45kg

V1.

for time

200x double unders

25x clean 50/30kg

V2.

for time

150x double unders

25x clean 40/20kg

Wednesday 22nd October 2014

Main – CrossFit

power clean + jerk (*one lift every 2mins start at 60% and work up)

Metcon (Time)

Rx.

For time

10-8-6-4-2

power clean and jerk 70/45kg

20-16-12-8-4

t2b

50-40-30-20-10

double unders

V1.

For time

10-8-6-4-2

power clean and jerk 50/30kg

20-16-12-8-4

t2rings

50-40-30-20-10

double unders

V2.

For time

10-8-6-4-2

power clean and jerk 40/20kg

20-16-12-8-4

V-sit up

50-40-30-20-10

double unders attem