Tuesday 19th March
Strength:-
Straight leg deadlift 4 x 5
10mins on MU’s or Pull ups
8 min AMRAP
25 DU’s
6 Power Snatch 60/42.5kg
Strength:-
Straight leg deadlift 4 x 5
10mins on MU’s or Pull ups
8 min AMRAP
25 DU’s
6 Power Snatch 60/42.5kg
Strength:-
5 x 3 Overhead Squat
Metcon:-
Run 400m
15 C&J 70/50kg
Run 400m
30 T2B
Run 400m
45 Wallballs 9/6kg
Run 400m
45 KB Swings 24/16kg
Run 400m
30 Push Ups
Run 400m
15 Lunges 70/50kg
Hero Wod:- Roy
Strength:-
5 x 3 Hang Power Clean @ 85%
3 x 3 Push Press
Partner YGIG 12min AMRAP
12 / 8 cals bike or 15/10 cal row
5 Devils press + 5 HSPU
2 x 22.5kg /15kg
Crossfit Open 24.3
All for time:
5 rounds of:
10 thrusters, weight 1
10 chest-to-bar pull-ups
Rest 1 minute, then:
5 rounds of:
7 thrusters, weight 2
7 bar muscle-ups
Time cap: 15 minutes
? 65, 95 lb (29, 43 kg)
? 95, 135 lb (43, 61 kg)
Strength:-
4 rounds
8 BB Floor Press
10/10 DB SA Rows
10-20 Push ups/ diamond push ups
1 warm up round, 3 working sets
E3MOM X 18mins
15/12 Cals (any machine)
12 T2B
9 Powercleans @ 65/45kg
Strength:-
Straight leg deadlift 4 x 5
10mins on MU’s or Pull ups
10 min AMRAP
30 DU’s
20 Swinging KB Snatch (10 per arm) 24/16kg
10 Push ups
Strength:-
5 x 3 Overhead Squat
Metcon:-
20 min EMOM (5 rounds)
1 – 15/12 Cal row
2 – 15 KB Swings 32/24kg
3 – 15/13 Cal bike
4 – 16 paces DB walking lunges 2×22.5/15kg
* target reps, can push for 50 secs work on cardio if easy
Strength:-
4 sets
2-4 Rope Climbs
Max set HSPU (strict or kipping) 10m handstand walk
3 rounds durante core
Metcon:-
4 rounds
30 Wall balls 9/6kg
10 Power snatch 50/35kg
10 Burpees over the bar
Hero wod:- Badger