Week commencing Monday June 17th

Monday

Strength: 20 mins to set a 1RM Snatch or Clean & Jerk

Met Con: 4 Rounds of:

1 min Wall ball 30/20lb’s

1 min Pull Ups

2 mins rest.

Finsher: 50 Sit Ups, using GHD or Medicine Ball.

Tuesday

Strength: 20 Rep Back Squat week 7 of 12.

Met Con:

4 x 500m Row

Finsher; 50 Push ups on rings or parallettes.

Wednesday:

Strength: Shoulder Press 5x 3

Met Con: 12 min ‘Cindy’ or ‘Mary’

Cindy: 5 Pull Ups, 10 Push Ups, 15 Squats

Mary: 5 HSPU, 10, Pistols, 15 Pull Ups

Finisher: work a weakness for 10 mins.

Thursday

Strength: Front Squat 5 x 2 week 7 of 12

Met Con A: Partner 5 min Power Snatch AMRAP

5 min rest.

Met Con B: Partner 5 min Clean & Jerk AMRAP

Friday:

Strength: 15 mins to set a 1RM Weighted Pull Up.

Met Con: ‘Friday Surprise’

Saturday

Strength: Bench Press 5 x 3

Regional WOD

Met Con: 21/15/9

Deadlift 315lb’s/225lb’s

Week commencing June 10th 2013

All this weeks workouts are posted up. Who is going to pick their strengths and avoid their weaknesses? Remember you are only as strong as your weakest link in CrossFit!

Monday:

Strength: Shoulder Press 5x 3 reps

Perform max rep strict Toes To Bar between sets.

400m run x 4, (walk or jog back to start line as rest.)

Finisher: 50 Medicine Ball Slams (Red ball)

Tuesday:

Strength: 20 rep Back Squat

Met Con:

5 Rounds of: (Males use bodyweight, females 2/3’s bodyweight if possible) Go heavy and use a partner, one spotting.

5 x Bench Press

5 x Clean (Squat)

10 x Pistols (alternating)

Finisher: 50 Burpees

Wednesday:

Strength: Clean or Snatch (Squat preferably) 5 x 3 reps

15 min AMRAP

30 Double Unders

20 Pull Ups

10 Deadlifts 225/155lb’s

Thursday:

Strength: Front Squat 5 x 2 reps

Met Con:

1km Row

30 HSPU or Push Ups

20 Muscle ups

Sub 40 Pull Ups and Dips for muscle ups

Friday:

Weighted Dip + Weighted Pull Up 5x5

50 Wall Balls 30/20lb’s

40 Box Jumps 24’’/20’’

30 Push Press 115/85lb’s

20 Weighted Walking Lunge Steps with 115/85lb’s

10 Muscle Ups on bars or Rings (Sub 10 pull ups and dips)

Saturday:

Back Squat 5x 3 reps

Run 3km

Team Throwdown 2. 10am-2pm approx.

Bring your A-Game (and some Tanora)

Please avoid parking on the right side of the car park where we will be doing the sandbag runs in wod 3.

WOD Friday June 7th 2013

Strength: 20 mins to set a max clean for the day.

Bench Press 5x5 reps

Weighted Pull Up 5x5 reps

Hollow rock 3 x 30 seconds.

Weighted Bridge 3 x 60 seconds.

WOD Thursday June 6th 2013

Strength:

Front Squat 5x 3 reps

Skill: Snatch Practise 

Met Con:

21/15/9

Clean or Snatch (Use a weight that you can perform good technique with)

Hand Stand Push Up or Push Up.

WOD Wednesday June 5th 2013:

Skill: Perfecting the push up.

Strength:

5 Rounds of:

5-10: Super Strict Pull Up/Ring Row

5-15: Ring Push Ups or push ups.

Met Con:

15 min AMRAP

10 x Thrusters 95lb’s

12 x T2B

15 x Box Jumps 24’’/20’’

WOD Tuesday June 4th 2013

Strength: 20 Rep Back Squat.

Weather Permitting:

Team WOD including Tyre Flips/Sand bag runs/Sledge hammer strikes.

CLOSED BANK HOLIDAY MONDAY.

WOD Saturday June 1st 2013

Strength:

EMOTM:

3 Position Clean or Snatch, you may squat or power clean/snatch.

Floor, below knee, hang position.

Met Con:

'Helen'

3 Rounds of:

400m Run

21 Kettlebell Swings

12 Pull Ups

Or 'Heavy Helen'

3 Rounds of:

400m Run

21 KBS 32kg

12 Pull Ups Chest to bar.

WOD Friday May 31st 2013

Level Test, do one you missed this week or practise a weakness e.g pistol, pull up etc.

Strength:

Split Jerk 20 mins to find a 1RM (1 rep max).

Front Squat 5 x 3 reps.

Met Con:

1 km row

800m run