- OLYMPIC LIFTING:
10min EMOM
3 Full Snatch @75-80% of 1RM
*Can re-set between lifts
- METCON:
“Grace”
For Time:
30 Clean and Jerks 60/40kg
- CFP LITE:
For time:
30 wallballs
30 kb swings
30 push-ups
- CFP PERFORMANCE:
Running Intervals
3 x 800m
Rest 2min
- CFP+:
Rope climb technique
- STRENGTH:
4 Sets Set
3 Weigted Pull ups into Max strict Pull ups
*Sets every 3 mins
- METCON:
10min AMRAP
10 SDHP 35/25kg
10 Push Press 35/25kg
30 Double Unders
- CFP PERFORMANCE:
Back Squat
10-10-10-10 @ 70% of 1RM Back Squat
- GYMNASTICS:
Rings
10min EMOM
Opt 1: 1-3 Strict MU
Opt 2: 3-6 MU
Opt 3: 1-5 False Grip PU
Opt 4: 5-10 False Grip Ring Row
- METCON:
42-30-19 (CAP 15min)
Jumping C2B Pull Ups
Thrusters 40/30kg
Push Up
- CFP PERFORMANCE:
20min EMOM
1st min: 15 calorie row
Max shoulder to overhead @ 80/60kg
2nd min: REST
- CFP+:
Split jerk technique
- OLYMPIC LIFTING:
Clean and Jerk
12min EMOM
1 Power Clean + 2 Hang Squat Cleans + 1 Push Jerk @ 75%
- METCON:
2 rounds for time: (CAP 20min)
5 cycles of
3 Hang Power Cleans 70/45kg
5 Back Squats
7 Deadlifts
then 800m run
- CFP PERFORMANCE:
Back Squat
3-3-3-3-3-3-3 @ 90%-95% of 1RM back squat
- CFP+:
Muscle up technique:
– False grip
– Transition
– Kneeling muscle-up
– L-sit muscle up
– Strict muscle up
– Kipping muscle-up
- GET OUTSIDE AND USE YOUR FITNESS:
Do something different with your fitness today.
- SATURDAY SESSION:
Come in and choose between:
– CrossFit Endurance
– CrossFit Gymnastics
– CrossFit Strongman
– CrossFit Mainsite
- STRENGTH:
Strict press
3-3-3-3-3 @ 80%
- METCON:
“DIANE”
21-15-9
Deadlift 100/70kg
Handstand push-ups
- CFP PERFORMANCE:
20-20-20
Overhead squat from ground @ 50% of overhead squat 1RM
*Rest as needed
Then
20-20-20
Chest to bar pull-ups or Toes to bar (Aim for unbroken)
- CFP+:
3 Position clean
1 high hang + 1 mid thigh + 1 below knee
Work up to heavy set in 20mins
- STRENGTH:
Overhead Squat
12-12-12-12-12 @ 45% of 1RM
- METCON:
18min AMRAP
18 Thrusters 40/30kg
50 Double unders
9 HR Burpees
- PARTNER WOD:
18min AMRAP
Partner 1:
18 Thrusters 40/30kg
9 HR Push ups
Partner 2:
50 DU
Both partners work at the same time, and switch once the 50 DU have been completed.
Score = total rounds and reps as a team of the 18 Thrusters and 9 HR push ups.
- CFP PERFORMANCE:
20min EMOM
1min: Max Calorie Row
1min REST
- CFP+:
4min hamstribg stretch (2mins per side)
4min calf stretch (2mins per side)
4min seated fold over
4min couch stretch (2mins per side)
4min pigeon pose (2mins per side)
- METCON:
25min AMRAP
45 Wall Balls
30 Cal Row
15 Power Cleans 80/55kg
Rest 1min between rounds
- STRETCH:
Choose 2 tight areas and spend 5mins stretching each.
- CFP PERFORMANCE:
Back squats
2-2-2-2-2-2-2-2-2-2 @ 90-95%
- CFP+:
5 X 400M Run
2min rest
