Strength
8min EMOM
Deadlifts @ 70-80% 1rm
2-4-6-8-10-12-14-16
Increase by 2 reps each minute until failure, then try to maintain last achieved rep count for remaining sets OR rest 1min THEN repeat last maintained set in minute following.
WOD
30 x DU buy-in (90 SU’s)
then
3RFT
10 x Pistol Squats
20 x KB Swings 24/20
30 x MB Twists 9/6 (each side touch is a rep)
100m plate carry 20/10
18min cut off
Strength/Skill
In pairs or threes, work your way up to 3rm Power snatch (from ground)
5-5-4-4-3-3
WOD
5RFT
30 x Sit ups
20 x Airsquats
10 x burpees (HR)
2 x HSPU’s
16min cut off
Strength/Skill
Gymnastics
L-Sit and core drills then
Skin the cat
3-3-3-3-3
working on control not speed
WOD
14min EMOM
clean and jerk 60/40
increase by one rep each minute for 14 mins until you cannot increase your set and remain on the last achieved set for the remaining minutes.
Strength/Skill
Front Squat 15 mins to either work up to 5rm or 5 sets of 5 at 70-75% 1rm
5-5-5-5-5 – rest between sets
WOD
Pairs WOD time! – We can’t save all the beast ones until Saturday!
‘Pairs MURPH’ – Murph is a hero WOD, look it up….we’re splitting it between a pair…aren’t we nice?!
Reps split between pairs however you choose, half and half, 5 each, 10 each, etc etc. Only one working at a time.
For time:
Both partners run 800m together (1mile total)
100 Pull Ups
200 Push Ups
300 Squats (air)
800 Run together
30min cut off
Strength/skill
Snatch 5-5-5-5-5 rest between sets
WOD
5rft
13 pullups
13 deadlifts 80/60
13 burpees
200m run
Finisher: 2 x b
Strength/Skill
Pull ups and/or muscle ups (ring/bar)
Technique and progressions, then 10mins to perform 3 x max sets of pull ups and work on pull-up/muscle up technique.
WOD
3 x 4min AMRAPS with 1min rest between (Score is total combined REPS)
1) 2mins air squats
2mins press ups
2) 2mins sit ups
2min KB SDLHP (24/16)
3) Max Deadlifts in 4mins – 80/60
Strength/Skill
Barbell warm up and technique preparing for CrossFit Total
5min EMOM
Barbell Complex at light weight- Deadlift – Hang clean – Strict Press – 2 x Backsquat
WOD
CROSSFIT TOTAL!!!!! – This is going to be awesome and a great chance to see the rewards of your training.
This is testing your 1rm for the following three lifts:
- Deadlift
- Backsquat
- Strict Press
You will be working in pairs (or more for the backsquat due to limited rack availability). As always, safety and technique is our primary focus, there is no point calling a 1rm if you hurt yourself doing it. Standards (depth/extension) must be reached in order to call it and I fully expect to hear that PB Bell of ours ringing throughout the session!
Skills
Box Jumps – tips, tricks and comp/open standards then 15mins to reach box jump 1rm (height)
WOD
2 RFT
800m run
10 Ring dips
2 Wall climbs
400m run
10 Ring dips
2 Wall climbs
200m run
10 Ring dips
2 wall climbs
20min cut off
Strength/Skills
KB cleans
10 sets of 6 (3 each arm) 24/16 for technique and consistency
WOD
21-18-15-12-9-6-3
Box jumps 24/20
Strict Press 35/25
Double Unders
Love is in the air today, and what better way to celebrate than with a pairs WOD….not necessarily with your valentine, but your WOD valentine will do…so here it is:
Skills
Gymnastics session on ‘Toe to Bars’
PARTNER WOD
One partner runs 200m while one holds weighted plank 20/10 (plate)
then
3 rounds
40 x Goblet squats 24/16 – both kb’s must remain off the ground at all times (one for one)
30 x box jumps (one for one)
20 x Shoulder to overhead20 40/30 – one holds front rack position while other works (one for one)
Other partner runs 200m while one holds weighted plank
18min cut off