Every 5 Mins complete
500m Row
15 Box Jumps 24/20″
10 Bench Press (pick load)
X 5
Tag: rowing
Monday 5/8/19…Ball & Chain
Strength
Back Squat 4 x 6 @ 73%
Conditioning
“Ball & Chain”
3 Rounds For Time
750/650m Row
40 Wallballs
Monday 15/7/19….”Christine”
In this classic CrossFit mixed modal workout we combine Gymnastic, Weighted and Monostructural components.
15/7/19
“Christine”
3 rounds for time of:
Row, 500 m
12 Deadlifts @ bodyweight
21 Box Jumps, 20″
Row, 500 m
12 Deadlifts @ bodyweight
21 Box Jumps, 20″
Extra’s
A. 4 reps EMOM x 6mins
Power Snatches @ 65%
B. 3 x 12 Wtd Back Ext
C. 4 x 12 GHD Sit ups
Wednesday 12/06/19…
12/06/19
Strength
Hang Power Clean 2-2-2-2
Intervals
Row 45 sec with 45 sec Rest
x 10
Tuesday 4/6/19…Training 101
4/6/19
Part A.
Power Clean 3’s
Aim to build to a solid 3 rep T’nG and maintain for at least 4 sets
Part B.
Working in Pairs perform:
90 Sec Row @ race pace with 1:1 rest
x 5 sets
Monday 27th May 2019… Papercuts
Every 5 mins
7 Power Cleans, 60/42.5 kg
14 Front Squats, 60/42.5 kg
21/17 Row Calories
x4
Monday….29/4/19 “Double Scull”
Part A.
Every 1 min for 15 mins, alternating between:
4 Power Cleans, 75% 1RM
10 Toes-to-bars
Rest 1 min
Part B.
“DOUBLE SCULL”
For Time:
Row 500m
50 Handstand Pushups
Row 500m
Friday 26/4/19…”HILLTOP”
26/4/19
Strength
Deficit Deadlifts 3-3-3-3 off 2″
“HILLTOP”
As many reps as possible in 12 mins of:
1 Deadlift, 85% 1RM
3 Toes-to-bars
15/12 Row Calories
2 Deadlifts, 85% 1RM
6 Toes-to-bars
15/12 Row Calories
3 Deadlifts, 85% 1RM
9 Toes-to-bars
15/12 Row Calories
4 Deadlifts, 85% 1RM
12 Toes-to-bars
15/12 Row Calories
Etc etc etc…..
Thursday 28/3/19 Testing Part 2…
Build to a 1 RM
O/H Squat
proceed to
Front Squat
proceed to
Back Squat
Finisher
For Time: 100 Cal Row
Wednesday 27/2/19….Heart Throb
Weightlifting
Snatch 1-1-1-1
Conditioning
“Heart Throb”
For Time:
1000m Row
15 Power Snatch 60/42.5kg
30 Pullups
