Met Con 1:
21/15/9
Ground to overhead 50kg/35kg
Pull ups
Met Con 2:
3 Rds
50 Double unders
40 Sit ups
30 Push ups
< Various handstand push up scalings.[/caption]Strength: Front Lunge 3x10 Ring row 3x10 (place weight on chest) Met Con: 'jackie' 1000m Row 50 Thrusters 20kg/15kg 30 Pull upsCrossFit Rugby Strength: 5 x 3 Hang to squat snatch - Superset with 3 jump sequence Met Con: 'The Master Chief' Complete as many rounds as possible in 3 minutes 3 Power Clean 70/50kg 6 Front Squats 70/50kg 9 Pushups Rest for 1 minute between the 3 minute rounds - complete 5 cycles in total
Strength 1:
For 10 mins complete
3 muscle ups at the start of every min
Strength 2:
Snatch from blocks 3×3
Met Con:
12 min AMRAP
4 Floor press 100kg/60kg
6 Toes to bar
12 Jumping lunges
Strength:
For 10 mins complete
2 Deadlifts at the start of every minute
Met Con 1:
For 10 mins complete
5 Handstand push ups + 15 double unders at the start of every min
Met Con 2:
Death by thruster
min 1 do 1 thruster 60kg/45kg
min 2 do 2 thrusters
min 3 do 3 thruster
etc……..
Gym Closed:
I am going down to the gym for an hour at 10:30 if anyone wishes to come and use the gym then.
Strength:
Squat 3×5
Weighted pull up 3×5
Met Con:
3 Rds
25 Pull ups
7 Front squats 80kg/55kg
5 Wall climbs
Open Gym:
Strength:
Press 3,3,3
Push Press 3,3,3
Met Con:
3 rds
400m Run
18 KB swings 32kg/24kg
12 Ring dips
Strength:
Deadlift + strict toes to bar 5×5+8
Met Con:
10 min AMRAP ladder
1 Power clean 70kg/50kg
1 Burpee
1 Handstand push up
2,2,2/3,3,3/4,4,4 etc…..
CrossFit Rugby:
Strength: Split Snatch – alternate legs 3,3,3,3,3
Superset with 3 seated box jumps at max height
Met Con: ‘Twisted Cindy’
6 Rds – In a 90 second window complete;
2 rds of Cindy
– 5 Pullups
-10 Pushups
– 15 Squats
Then in remaining time complete as many Hang Cleans 60/40kg (Score is total cleans per round)
90 second active rest between rds
Strength:
Front squat 5,4,3,2,2
Handstand shoulder taps 3×10
Met Con:
50 KB swings 24kg/16kg
into
3 Rds
-15 Over the box jumps
-15 Pull ups
into
25 Thrusters 20kg/15kg