Saturday 1st April
Strength:-
1RM Clean & Jerk
Metcon:-
Vader by Ben Bergeron
3 Rounds for Time
24/17 calorie Row
21 Wall Ball Shots (20/14 lb)
15 Dumbbell Snatches (50/35 lb)
8 Burpees Over the Erg
Strength:-
1RM Clean & Jerk
Metcon:-
Vader by Ben Bergeron
3 Rounds for Time
24/17 calorie Row
21 Wall Ball Shots (20/14 lb)
15 Dumbbell Snatches (50/35 lb)
8 Burpees Over the Erg
Strength:-
In 15 mins find a max 10 rep max back squat
Metcon:-
Mary
5 HSPU
10 pistol squats
15 pull ups
Strength:-
Max unbroken Toes to Bar or BMU
Max unbroken DU’s
Rest as needed between each max attempt.
Metcon – The Don
66 Deadlifts, 50/35kg
66 Box jump, 24/20″ box
66 Kettlebell swings, 1.5/1 pood
66 Knees to elbows
66 Sit-ups
66 Pull-ups
66 Thrusters, 25/17.5kg
66 Wall ball shots, 20/14 pound ball to 10/9′ target
66 Burpees
66 Double-unders
Metcon:-
DT
5 rounds
12 deadlifts
9 hang cleans
6 stoh
Rx 70/47.5kg
REST
Metcon choice either Annie or JT
Annie
50-40-30-20-10
DU’s
Situps
JT
21-15-9
HSPU
Ring dips
Push-ups
Strength:-
Take 35 mins to establish 1 RM’s for Crossfit total
Crossfit Total
Isabel
30 snatches (any style) 60/40kg
Strength:-
Build to a 1RM bench or floor press
then back off and perform 4 x 3 at 85% of 1RM
Metcon:-
Fran
21,15,9
Thrusters 42.5/30kg
Pull ups
*Target is sub 6 so scale accordingly
Hero wod:- Fatal forty (pairs)
Strength:-
4 x 3 Split Jerk building in weight primer for Clean +Front Squat+Jerk
5 x 2 Clean+Front Squat+ Jerk
Metcon:-
30-20-10
Pull ups
Walking lunge (farmers hold) 2 x 32 / 2 x 24
Strength:-
5 x 8 KB Seated Press
3 x max kipping or butterfly pull ups
Long metcon:-
50 Wallballs
800m Run
50 KB Swings 24/16kg
1000m Row
50 KB Swings 24/16kg
800m Run
50 Wallballs
Strength:-
Squat Snatch
5-4-3
2-2-2
1-1-1
Metcon:-
15min AMRAP
50 Double Unders
50 Overhead Squats
40 T2B
40 Hang Squat Cleans
30 HSPU
30 Thrusters
20 Over the bar burpees
20 STOH
RX:55/35kg