WOD – Wednesday 17 May 2017

  • GYMNASTICS:
    Handstand Holds
    Accumulate 3 minute free standing handstand hold
    Aim for as little sets as possible
    Scale to wall hold
  • METCON:
    Heavy Grace (CAP 15min)
    30 Clean and Jerks 80/50kg
  • CFP LITE:
    Grace (CAP 15min)
    30 Clean and Jerks 60/40kg
  • CFP PERFORMANCE:
    Strength Circuit
    4 Rounds not for time
    10 x Seated KB Strict Press – Choose a weight you can achieve 15 reps with
    Max effort strict pullups (If you cant get more than 8-10 then complete as many as you can + 10 Ring rows
    10 x Bench press @ 65%-70% of 1RM

  • CFP+:
    Burnout
    3min AMRAP
    Calorie row
    3min AMRAP
    Burpees
    3min AMRAP
    Calorie row

WOD – Tuesday 16 May 2017

  • STRENGTH:
    Press
    15 Mins build to 1RM strict press
  • METCON:
    10 Min AMRAP
    16 KB Snatch (8R+8L) @ 24/16kg
    20 Wall Balls
    30 Unbroken Double Unders
  • CFP LITE:
    10 Min AMRAP
    16 KB Swings 16/12kg
    20 Air squats
    50 Unbroken Skips
  • CFP PERFORMANCE:
    16min EMOM
    1: 20/18 Cal Row
    2: 15 Chest to bar pull-ups or 7 Muscle ups
    3: 10 Burpee box jump overs
    4: Rest
  • CFP+:
    100 Sit-ups
    100 Abmat sit-ups
    100 Hollow rocks

WOD – Monday 15 May 2017

  • STRENGTH:
    Back Squat
    3-3-3 @ 80% of 1RM
    2-2 @ 85% of 1RM
    8 @ 70% of 1RM
  • METCON:
    For Time (CAP 9min)
    Run 600m
    40 Push Ups
    Run 600m
  • CFP LITE:
    For Time (CAP 9min)
    Run 600m
    40 Push Ups
    Run 600m
  • CFP PERFORMANCE:
    Snatch
    1-1-1-1-1
    3-position snatch
    (start at 65% & increase each set)

    NOTE: This is 3 touch and go snatches 1 snatch from floor + snatch below knees + snatch from above the knees all done without dropping the barbell
    NOTE: This is different from week 1

    3-3-3 Snatch pulls @ 110% of snatch

  • CFP+:
    Handstand Push ups
    – Set up
    – Positioning
    – Technique
    – Timing

WOD – Saturday 13 May 2017

  • TEAM WORKOUT:
    20min partner AMRAP:
    100m medball carry
    10 Handstand push ups

    Relay style. You go, I go

WOD – Friday 12 May 2017

  • GYMNASTICS:
    Skin the cat
    2-2-2-2-2-2
  • METCON:
    17min AMRAP
    24 Double KB clean and jerk 24/16
    1 legless rope climb + 1 normal RC
    100 DU
  • CFP LITE:
    17 min AMRAP
    24 Kb swings
    10 ring rows
    100 single skips
  • CFP PERFORMANCE:
    Clean
    5 x 3-position clean (Start at 65% and increase each set)
    Position 1: 2 sec pause mid shin
    Position 2: 2 sec pause below Knees
    Position 3: 2 sec pause above Knees

    NOTE: This is 3 full cleans per set. Pause at Position 1 then complete the clean. Reset and pause at position 2 then complete the clean. Reset and pause at position 3 and complete the clean. This is one full set.
    3 x 3 Clean pulls @ 100%-110% of snatch

WOD – Thursday 11 May 2017

  • STRENGTH:
    2-2-2-2 strict press immediately into 6 push press
    @ 75% of 1RM strict press
  • METCON:
    CrossFit Open 11.5
    20min AMRAP
    5 Power cleans 65/45kg
    10 Toes to bar
    15 Wall Balls
  • CFP LITE:
    20min AMRAP
    5 Medball cleans
    10 abmat sit ups
    15 Wall Balls
  • CFP PERFORMANCE:
    Front Squat
    4-4-4-4-4-4 @ 75-80% of 1RM front squat

    NOTE: These are tempo front squats with 4 seconds down and straight back up
    NOTE: Try and get this in before BASE workout

  • CFP+:
    Ring muscle ups

WOD – Wednesday 10 May 2017

  • STRENGTH:
    Deadlift
    3RM retest
  • METCON:
    8min AMRAP:
    50/40 Cal Row
    50 HR Burpees
    50 Alternating Pistol Squats
  • CFP LITE:
    8min AMRAP
    50/40 KB SDHP
    50 HR Burpees
    50 Squats
  • CFP PERFORMANCE:
    3 Rounds for time / Rest 2min after each round
    10 OH squats (65/40)
    12 Chest to bar pull-ups 400m Run
    3min Rest (5min total)

    3 Rounds for time / Rest 2min after each round
    6 Front squats (90/60)
    6 Bar muscle ups
    400m Run

    NOTE: Hit each round as fast as possible

  • CFP+:
    100 abmat sit-ups
    100 Knees to elbows
    100 medball russian twists
    100 flutter kicks

WOD – Tuesday 9 May 2017

  • METCON:
    3 Rounds for time (CAP 15min)
    400m Run
    21 Box Jumps Overs
    12 Push Jerks 70/45kg
  • CFP LITE:
    3 Rounds for time (CAP 15min)
    400m Run
    21 Jumping squats
    12 Burpees
  • CFP PERFORMANCE:
    4 Rounds not for time:
    10 x Seated KB Strict Press – Choose a weight you can achieve 15 reps with.
    10 x Single arm KB Rows (10 each side) –
    10 x Bench press @ 60% of last weeks 1RM
  • CFP+:
    Handstand walk practice.

WOD – Monday 8 May 2017

  • STRENGTH:
    Back Squat
    4-4 @ 87.5%
    8-8-8 @70% of 1RM
  • METCON:
    7 Min AMRAP
    2 Strict Muscle ups
    3 Medball Sit ups
    2 Strict Muscle ups
    6 Medball Sit ups
    2 Strict Muscle ups
    9 Medball Sit ups
    etc…
  • CFP LITE:
    7 Min AMRAP
    2 Pull-ups
    3 Medball Sit ups
    2 Pull-ups
    6 Medball Sit ups
    2 Pull-ups
    9 Medball Sit ups
    etc…
  • CFP PERFORMANCE:
    Snatch
    5 x 2 snatch off blocks (start at 65% and increase each set)
    NOTE: Barbell should be at knee height, not above, not lower

    3 x 3 Snatch pulls @ 110% of snatch

  • CFP+:
    Choose a weakness and work on it.

WOD – Saturday 6 May 2017

  • TEAM WORKOUT:
    30 Min AMRAP:
    10 KB Lunges
    5 Burpee Pull Ups
    100m sprint

    Partner 1 completes a full round while partner 2 rests, they swap when partner comes back from sprint.