Friday, 20 March 2015

Friday 20th March 2015

W/UP
Run 1km or Row 1.2km
20 Burpees
Weightlifting
Dumbell strict press pair (6-6-6-6-6)
rest 90secs between sets

METCON A 
Annie (Time)
50-40-30-20-10  
Double-unders  
Sit-ups

METCON B 
AMRAP
Max in 7mins;
Turkish Get-ups@24/16kg

Thursday, 19 March 2015

Thursday 19th March 2015

STRENGTH
Hang Power Snatch (3-3-3-3-3)
rest 90secs between sets

METCON 
For time;
100 Double Unders
20 HSPU's
30 Shoulder to Overhead@135/95lbs
40 Back Rack alt. Lunges @135/95lbs
(15 min time cap)

ROW CHALLENGE 
800m Row (Time)
Max Effort 800m Row

Wednesday, 18 March 2015

Wednesday 18th March 2015

W/UP
3 rounds for time:
14 hand to hand KB swings (16/12kg)
12 Goblet squats
10 Push ups (Hand release/Twisting/Hindu)

STRENGTH 
Back Squat (3-3-3-3-3)
rest 90secs between sets

METCON 
3 rounds for time:
21 Hang squat clean (115/75lb)
18 Russian KB Swings (32/24kg)
15 Burpees (Must be unbroken)
(18 minute time cap)

Tuesday, 17 March 2015

Tuesday 17th March 2015

W/UP
3 rounds:
20 seconds on: 10 seconds rest
• Hollow Rock
• Arch/Superman
• Plank
• Reverse Plank

SKILL 
Hand Stand Push Ups
Hand Stand Walks

METCON 
4RFT;
10 Handstand Push-ups
10 L-Sit Pull-ups
400m Row
(17 Minute Cap)

STRENGTH 
Deadlift (10-10-10)
all reps Touch N Go
rest 90secs between sets

Monday, 16 March 2015

Monday 16th March 2015

Warm-up
Row 2 minutes
15 KB Swings (16/12kg)
20 Mountain climbers
10 V-Snaps
10 Alt lunge with KB in Goblet hold
10 Hindu push ups
10 Goblet squats

STRENGTH 
Push Press (3-3-3-3-3)
Superset w/ 8 Box jumps 30/24"
rest 90secs between sets

METCON 
2RFT;
50 Sumo Deadlift High Pull@75/55lbs
35 Thrusters@75/55lbs
25 Pull-ups

Saturday 14th March 2015

CrossFit Games Open 15.3 (AMRAP - Reps)

14-Minute AMRAP of:
7 Muscle-ups
50 Wall-Ball Shots, 20# / 14#
100 Double-Unders

CrossFit Games Open 15.3 Scaled (AMRAP - Reps)

14-Minute AMRAP:
50 Wall-Ball Shots, 20# / 10#
200 Single-Unders

*9 Foot Target*

Friday 13th March 2015

STRENGTH
Overhead Squat (3-3-3-3-3)
rest 90secs between sets

METCON 
5 rounds for time;
10 Dumbbell Clean & Jerk @25/17.5kg
12 Burpee Pull-ups
14 Box jumps 24/20”
All reps to be unbroken.
rest 90secs between rounds
*every dropped DB equals an immediate 30 Burpees

Thursday, 12 March 2015

Thursday 12th March 2015

SKILL
Ring Muscle Ups
&
Double Unders

METCON 
20 Min AMRAP
5 muscle ups
20 HOG Push Ups
50 Double Unders

Wednesday, 11 March 2015

Wednesday 11th March 2015

W/UP
4 rounds:
12 KB swings (16/12kg)
9 Push ups
5 Goblet squats (Pause in bottom for 2 secs)

STRENGTH 
Hang Power Clean (3-3-3-3-3)
rest 90secs between sets

METCON 
4RFT;
400m Row
35 Wallballs@20/14lbs
Focusing on perfect Wall Ball form (Full depth and hitting the target)

Tuesday 10th March 2015

STRENGTH
Floor Press (5-5-5-5-5)
rest 90secs between sets

METCON 
8RFT;
15 Deadlifts@135/95lbs
10 Over the Bar Burpees

Monday 9th March 2015

W/UP
Row 200m
40 walking lunges
20 Ring Rows
Row 200m
20 KB Swings
20 push ups
Row 200m
20 KB Goblet squats

STRENGTH 
Back Squat (5 Back Squats )
E2NDM x 5 rounds complete 5 Back squats.

METCON A 
For Time
50 Thrusters 95/65lbs
50 Pull Ups

METCON B 
ROW Challenge
Row 700m for time

Saturday 7th March 2015

CrossFit Games Open 15.2 Scaled (AMRAP - Reps)
Includes Masters up to 54 years old

0:00 - 3:00
2 Rounds of:
6 Overhead Squats, 65# / 45#
6 Chin-over-Bar Pull-ups

3:00 - 6:00
2 Rounds of:
8 Overhead Squats, 65# / 45#
8 Chin-Over-Bar Pull-ups

6:00 - 9:00
2 Rounds of:
10 Overhead Squats, 65# / 45#
10 Chin-Over-Bar Pull-ups

The ladder will ascend every 3-minutes until the athlete can not complete the ladder.
CrossFit Games Open 14.2 and 15.2 (AMRAP - Reps)
Includes Masters up to 54 years old

0:00 - 3:00
2 Rounds of:
10 Overhead Squats, 95# / 65#
10 Chest-To-Bar Pull-ups

3:00 - 6:00
2 Rounds of:
12 Overhead Squats, 95# / 65#
12 Chest-To-Bar Pull-ups

6:00 - 9:00
2 Rounds of:
14 Overhead Squats, 95# / 65#
14 Chest-To-Bar Pull-ups

The ladder will ascend every 3-minutes until the athlete can not complete the ladder.)