May 2017 – CrossFit Pretoria

WOD – Thursday 1 June 2017

STRENGTH:
Press
Kneeling Single Arm Arnold Press
5-5-5-5-5 (R+L) @ 24/16kg
METCON:
10 Min AMRAP
30 Double unders
4 Pistols (2R+2L)
30 Double unders
8 Pistol Squats (4R+4L) Etc..
*Increasing 4 pistols each round
CFP LITE:
10 Min AMRAP
50 single skips
10 squats
50 single skips
15 squats
*Increasing 5 squats each round
CFP PERFORMANCE:
16min EMOM
1:5 Bar muscleups+10box jumps
2: 20/18 Cal row
3: Max effort strict hand stand push-ups
4: REST
CFP+:
GHD hip extension technique

STRENGTH:
2-2-2 @ 85% of 1RM
1-1 @ 87.5% of 1RM
8 @ 75% of 1RM
METCON:
For time:
50 burpee box jump overs
(7min cap)
CFP LITE:
For time:
50 burpees
CFP PERFORMANCE:
5 Rounds
12 Deadlifts (100/70kg)
12 Toes to bar
Max cal Row in 90 seconds
Rest 2mins
CFP+:
Death by 10m sprints

PLYOMETRICS:
5 Sets
1 Set = 2 Box Jumps + 2 Broad jumps
Resting 1 Minute Between rounds
METCON:
24min AMRAP:
800m Run
37 Wall balls
23 KB Clean and Jerks 16/12kg
CFP LITE:
24min AMRAP:
400m Run
37 Air squats
23 KB swings 16/12kg
CFP PERFORMANCE:
4 Rounds not for time:
10 x Seated KB Strict Press
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 @ 75%-77.5% of 1RM
CFP+:
100 v-ups
100 russian twists
100 hollow rocks
100 sit-ups

STRENGTH:
9 Min EMOM:
2 Power Snatch @ 70% of 1RM
Reps do not have to be touch and go.
METCON:
5 Rounds for time: (CAP 15 min)
10 Back Rack Lunge 70/45kg
5 Bar Muscle Ups
CFP LITE:
5 Rounds for time: (CAP 15 min)
30 Walking Lunge
15 Ring Rows
CFP PERFORMANCE:
Snatch
Find 1RM
CFP+:
Hndstand walk practice

STRENGTH:
Tempo Back Squats
3seconds down 1 up
2-2-2-2-2-2 @ 75% of 1RM
METCON:
7min AMRAP
5 Power Snatch 50/35kg
5 Front Rack Lunges 50/35kg
5 Ring Muscle Ups
CFP LITE:
7min AMRAP
5 Kb swings 24/16kg
5 Goblet squats 24/16kg
5 False grip ring rows
CFP PERFORMANCE:
16min EMOM
1: 12 Chest to bar pull-ups + 30 double unders
2: 12 Handstand push-ups + 30 double unders
3: 10m Handstand walk + 1 legless rope climb
4: REST

METCON:
50-40-30-20-10
Wallballs
25-20-15-10-5
Toes to bar
CFP LITE:
50-40-30-20-10
Air squats
25-20-15-10-5
Abmat sit ups
MOBILITY:
Stretch for 10mins
CFP PERFORMANCE:
Deadlift
5-5-5-5-5 @ 80%-85% of your 1RM
Then,
5 Rounds
Every 4mins:
400m Run
CFP+:
Work on a weakness

STRENGTH:
Push press
3-3-3-3-3 @ 80%
METCON:
For time:
50/40cal row
200m Farmers carry
35 Handstand push ups
200m Farmers carry
20 Overhead squats 60/40kg
CFP LITE:
For time:
60/50 Kb sdhp
200m Farmers carry
50/30 Push ups
200m Farmers carry
30 Overhead squats (empty bar)
CFP PERFORMANCE:
Snatch
2-2-2-2-2
2 second pause below the knee
3-3-3 snatch pulls 110%
CFP+:
Rope climb practice

STRENGTH:
Back squat
1-1-1-1-1 @ 90%
7-7 @ 72.5%
METCON:
8min AMRAP:
20 Kb front rack squats 24/16kg
15 Kb swings 24/16kg
10 Box jump overs
*Swings must be unbroken
CFP LITE:
8min AMRAP:
20 Air squats
15 Kb swings 16/12kg
5 Burpees
*Swings must be unbroken
CFP PERFORMANCE:
4 Rounds not for time:
10 Seated KB Strict Press
10 Single arm KB Rows (10 each side) 32/20kg
10 Bench press @ 75%-77.5%of 1RM
NOTE: Rest as needed inbetween
CFP+:
Double under / Triple under practice

BARBELL CYCLING:
3 Full Snatches
1-1-1-1-1-1-1-1
Moderate to light weight focusing on form
METCON:
“Daniel”
For Time
50 pull ups 400m Run
21 Thrusters 40/30
800m Run
21 Thursters 40/30
400m Run
50 Pull Ups
CFP LITE:
For Time
50 ring rows
400m Run
21 burpees
800m Run
21 burpees
400m Run
50 ring rows
CFP PERFORMANCE:
Recovery
15min-20min slow row OR stretch
NOTE: Today’s BASE session contains a lot of pull-up/thruster volume so hit that hard and recover.