For Time:
15 Thrusters @ 42.5/30kg
400m Run
15 Toes to Bar
12 Thrusters @ 50/35kg
400m Run
12 Chest to Bar Pullups
9 Thrusters @62.5/42.5kg
400m Run
9 Bar Muscle Ups
15 Deadlifts @ 102.5/70kg
500m Row
12 Deadlifts @ 120/80kg
500m Row
9 Deadlifts
Category: Uncategorized
Training Vs Competing…15/2/19
Every 2 mins for 40 mins, alternating between:
- 21/17 Assault Bike Cals
- 3 Rope Climbs
- 7 Back Squats, pick load
- 12/10 Handstand Push-ups
x 5
BRING SOCKS/SHIN Guards
An Open tester…
CrossFit Games Open 11.1 / 14.1
Complete as many rounds as possible in 10 mins of:
30 Double Unders
15 Power Snatches, 35/25kg
13/2/19….Party Pump
13/2/19
Strength
Strict Press 3-3-3-3
Conditioning
21-15-9 reps, for time of:
Push Press, 50/35 kg
Wall Ball, 10/6 kg
Kettlebell Swing, 24/16 kg
12/2/19…Full Throttle
On a continuous running clock
0-2 16 Power Cleans @ 50kg
2-4 14 Power Cleans @ 60kg
4-6 12 Power Cleans @ 70kg
6-8 10 Power Cleans @ 80kg
8-10 8 Power Cleans @ 90kg
10-12 6+ Power Cleans @ 100kg
Monday 11/2/19…Jetstream
Complete as many rounds as possible in 15 mins of:
18/15 Rows
15 Burpees
12 Sumo Deadlift High-pulls, 42.5/30 kg
9 Chest-to-bar Pull-ups
Saturday 9th Feb…21.15.9
21-15-9
Power Snatch, 42.5/30 kg
Overhead Squat, 42.5/30 kg
Run, 800 m
Bar Facing Burpee
Wall Ball, 10/6 kg, 10/9 ft
8/2/19….Freaky Friday
8/2/19
Alternating EMOM x 24
1. Power Clean x 3 Pick Load
2. Row 330/300
3. Rest 1 Min
Thursday 7th Feb…
10 RFT:
10 Assault Bike Calories
10 Pull-ups
10 Dumbbell Box Step Overs
Wednesday 6th Feb…Heavy Grace
Strength
Front Squat 4-4-4-4
Use the heaviest weight you can for each set.
Rest as needed between sets.
Conditioning
Heavy Grace
For time: 30 Clean & Jerks, 70/47.5 kg
