Saturday 31st January 2015


Main – CrossFit

Metcon (4 Rounds for weight)

Clean and Jerk

20x 65%

15x 75%

10x 85%

5x 90%

Metcon (Time)

Rx.

For time (40min cap)

*using one bar. Take weight off as you go.

Rx.

10x deadlift 120/85kg

20x power clean 80/65kg

30x power snatch 60/40kg

40x push press 50/30kg

50x back squat 40/20kg

60x burpees

70x pull up

80x push up

90x air squat

100x double unders

V1.

10x deadlift 100/60kg

20x power clean 70/45kg

30x power snatch 50/35kg

40x push press 45/25kg

50x back squat 40/15kg

60x burpees

70x pull up

80x push up

90x air squat

100x double unders

V2.

10x deadlift 70/50kg

20x power clean 50/40kg

30x power snatch 40/30kg

40x push press 35/25kg

50x back squat 30/15kg

60x burpees

70x pull up

80x push up

90x air squat

100x double unders attempts

Friday 30th January 2015

Main – CrossFit

Hang Power Snatch (3×6)

Metcon (Time)

Rx.

for time

Cash in. 1km run

Then

10 rounds

5x power snatch 50/30kg

10x unbroken wall balls

V1.

for time

Cash in. 1km run

Then

10 rounds

5x power snatch 40/20kg

10x unbroken wall balls

V2.

for time

Cash in. 1km run

Then

10 rounds

5x power snatch 30/15kg

10x unbroken wall balls

Thursday 29th January 2015


Main – CrossFit

Metcon (3 Rounds for reps)

3x max effort thrusters 40/30kg

2 minutes rest between sets

Metcon (Time)

Rx.

21-15-9 for time

Hspu

Kbs 32/24kg

Ghd sit ups

*run 400m at the start, finish and between each number.

V1.

21-15-9 for time

Hspu

Kbs 20/16kg

Ab mat sit ups

*run 400m at the start, finish and between each number.

V2.

21-15-9 for time

Hspu- bench scale

Kbs 16/10kg

Ab mat sit ups

*run 400m at the start, finish and between each number.

Wednesday 28th January 2015


Main – CrossFit

Power Clean (3×6)

Metcon (Time)

Rx.

for time

30-20-10

Back squat 80/50kg

Hang power clean 80/50kg

V1.

for time

30-20-10

Back squat 70/40kg

Hang power clean 70/40kg

V2

for time

30-20-10

Back squat 60/30kg

Hang power clean 60/30kg

Tuesday 27th January 2015


Main – CrossFit

Bench Press (3×10)

Metcon (Time)

Rx.

for time

Cash in. 100x double unders

Then

5 rounds

10x clap push up

20x ring row

Then

5 round

14x hspu

14x pistols

Then

Max effort Burpees in 1min

V1.

for time

Cash in. 100x double unders

Then

5 rounds

10x clap push up

20x ring row

Then

5 round

14x hspu- plate scale

14x pistols- ring scale

Then

Max effort Burpees in 1min

V2.

for time

Cash in. 100x double unders

Then

5 rounds

10x push up

20x ring row

Then

5 round

14x hspu- bench scale

14x pistols- box scale

Then

Max effort Burpees in 1min

Monday 26th January 2015


Main – CrossFit

Back Squat (3×10)

Toes-To-Bar (1x max effort )

Metcon (Time)

Rx.

For time

Cash in. 1km run

Then

10-1

DB snatch 30/20kg (alternating arms)

Box jump 30/24″

V1.

For time

Cash in. 1km run

Then

10-1

DB snatch 25/15kg (alternating arms)

Box jump 24″

V2.

For time

Cash in. 1km run

Then

10-1

DB snatch 20/10kg (alternating arms)

Box jump 24/20″

Saturday 24th January 2015


Main – CrossFit

Metcon (Weight)

A. Snatch

15x 60%

12x 70%

10x 80%

5x 85-90%

B. Clean and Jerk

15x 60%

12x 70%

10x 80%

5x 85-90%

Bull (Time)

2 Rounds for time of:
200 Double-Unders
50 Overhead Squats, 135#
50 Pull-ups
1-Mile Run
V1.

“Bull”

2 rounds for time

200x double unders

50x overhead squat 40/20kg

50x pull up

1.6km run

V2.

“Bull”

2 rounds for time

100x double unders attempts

50x overhead squat 30/15kg

50x ring row

1km run

Friday 23rd January 2015


Main – CrossFit

Deadlift (3×15)

Metcon (Time)

*use one bar. No racks to be used.

Scale as needed. If you can go heavier if you used racks do so.

Rx.

3 rounds for time

5x Front squat 80/50kg

18x Pull-ups

5x Deadlift 80/50kg

18x Toes-to-bar

5x Push jerk 80/50kg

18x Hand-release push-ups

V1.

3 rounds for time

5x Front squat 60/40kg

18x Pull-ups

5x Deadlift 60/40kg

18x Toes-to-rings

5x Push jerk 60/40kg

18x Hand-release push-ups

V2.

3 rounds for time

5x Front squat 40/20kg

18x ring rows

5x Deadlift 40/20kg

18x v sit ups

5x Push jerk 40/20kg

18x Hand-release push-ups

Thursday 22nd January 2015

Main – CrossFit

Back Squat (3×15)

Metcon (Time)

30x burpee box jumps for time 30/24”

Metcon (AMRAP – Rounds and Reps)

Rx.

10min amrap

10x front squat 60/40kg

20x jumping lunges

200m slam ball carry run

*heaviest possible

V1.

10min amrap

10x front squat 50/30kg

20x jumping lunges

200m slam ball carry run

*heaviest possible

V2.

10min amrap

10x front squat 40/20kg

20x jumping lunges

200m slam ball carry run

*heaviest possible

Wednesday 21st January 2015


Main – CrossFit

Hang Power Snatch (3×10)

Moore (AMRAP – Rounds and Reps)

20-Minute AMRAP of:
1 Rope Climb, 15′
Run 400m
Max Rep Handstand Push-ups
V1.

“Moore”

20min Amrap

1x 15 ft rope climb lock down attempts

Run 400 meters

Max rep handstand push-ups *bench scale