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
Tag: Wallballs
1st Feb 2019…An open Test 16.4/17.4
“16.4/17.4”
13 Min AMRAP
55 Deadlifts 102.5/70 kg
55 Wallballs 10/6 kg
55 Cal Row
55 Handstand Pushups
Tuesday 29/1/19….School Yard
Strength
Back Squat 6-6-6-6
Conditioning
3 rounds for time of:
Run, 400 m
7 Ring Muscle-ups or Bar Muscle Ups
50 Wallballs
Wednesday 7/11/18…Pale Ale
7/11/18
Strength
Front Squat 3-3-3-3
Conditioning
50-40-30-20-10 reps, for time of:
Wall Ball, 10/6 kg,
Farmers Carry, 2 x 24’s/2 x 16’s 200 m
Saturday’s DOMS 06/09/18
Strength
Power Clean 3×3
Conditioning
For 5 cycles:
AMRAP in 3 mins of:
50 Wall Balls, 10/6 kg, 10/9 ft
12 Power Cleans, 80/50 kg
12 Bar Facing Burpees
For each cycle continue the AMRAP.
Allstar WOD 5
Conditioning
2 Rounds for Time
30 Wallballs
30 OH dumbbell Alt Lunge
60 Double Unders
Rest 3 Mins
Then complete 1 more round AFAP
18.5 Prediction 21/03/18
Conditioning
Every 1:30 for 24 mins, alternating between:
12 Wall Balls, 10/6 kg, 10 ft
8 Chest-to-bar Pull-ups
8 Dumbbell Thrusters, 22.5/15 kg
12 Toes-to-bars
CrossFit Games Open 16.4/17.4
Strength
Deadlift 5-5-5
Conditioning
CrossFit Games Open 16.4 / 17.4
As many reps as possible in 13 mins of:
55 Deadlifts, 102.5/70kg
55 Wall Balls, 10/6kg, 10/9 ft
55 Row Calories
55 Handstand Push-ups
Short and sweet 18/12/17
Strength
Power Snatch 2-2-2-2
Conditioning
10min AMRAP of:
20 Wall Balls 10/6 kg
10 Strict Pull-ups
5 Power Snatches 62.5/45 kg
Legs legs legs 12/12/17
Strength
Back Squat 4×5 at 75% 1RM
Conditioning
3 rounds for time of:
30 Wall Balls 10/6 kg
30 Box Jumps 24/20 in
30 AbMat Sit-ups
30 Row Calories
