Monday 4/11/19 20.4

For Time:

30 Box Jumps

15 Clean & Jerks 43/29kg

30 Box Jumps

15 Clean & Jerks 61/38kg

30 Box Jumps

10 Clean & jerks 83/52kg

30 Pistols Squats

10 Clean & Jerks 102/65kg

30 Pistols Squats

5 Clean & Jerks 124/79kg

30 Pistol Squats

5 Clean & Jerks 143/93kg

Friday 9/8/19…Mary or Cindy

As we continue the programming theme of the CrossFit Games week we look towards this classic body weight benchmark.

Choose 1 of the Following
“Cindy”
20 Min AMRAP
5 Pullups
10 Push Ups
15 Squats

or

“Mary”
20 Min AMRAP
5 Handstand Pushups
10 Pistol Squats
15 Pullups

Saturday 01/12/18…Drago

220px-Lundgren_Ivan_Drago
For time:
Row, 1000/850 m
50 Alternating Pistols
30 Power Snatches, 60/42.5 kg
10 Rope Climbs

In teams of 3 Congo Line style. 1st Athlete start on rower when completed commences 50 pistols, Athlete 2 can start on rower. Athletes cannot move forward until the person in front has progressed.

Due to Ropes 3 teams will commence on Ropes

RnB Friday 18/05/18

untitled.png
For 3 cycles:
AMRAP in 5 mins of:
3 Power Snatches, 60/40 kg
6 Ring Dips
9 Pistols
Rest 2 mins between each cycle.
For each cycle restart the AMRAP

Leg Day 10/11/17

81734-What-Day-It-Is-Leg-Daaaaaay

Strength
Back Squat 5×5 at 75% 1RM

Conditioning
For 3 cycles:
AMRAP in 5 mins of:
Row 250 m
12 Kettlebell Snatches 24/16 kg
12 Pistols (Alternating Legs)

Rest 1 min between each cycle.

 

Pistols and Row 17/10/17

pushjerk

Strength

Push Jerk 3-3-3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets

Conditioning

4 rounds for time of:
12 Dumbbell Push Press, 20/15 kg
12 Row Calories
12 Pistols (Alternating Legs)s

Rest 2:30

 

 

.

 

Friday – Old School bench 14/7/17

14/7/17

Strength & Anaerobic Power
A. Bench Press
Strength 3-5
Size 8-10
Muscular Endurance 10-15
A2. Row 150m Between Every Set

Conditioning
For time:
5 Rope Climbs
20 Pistols (Alternating Legs)s
80 Double Unders
4 Rope Climbs
16 Pistols (Alternating Legs)s
64 Double Unders
3 Rope Climbs
12 Pistols (Alternating Legs)s
48 Double Unders
2 Rope Climbs 8 Pistols (Alternating Legs)s
32 Double Unders
1 Rope Climb
4 Pistols (Alternating Legs)s
16 Double Unders

Powered by WordPress.com.

Up ↑