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Squat Clean and Jerk
1-1-1-1-1-1-1
Mobility: Squat opener
Crossfit kids
Game:
Crossfit Dodgeball
5 x push ups
5 x Burpees
10 x Air squats
10 x Sit Ups
Skill: Deadlift
WOD:
AMRAP 8 minutes
4 x Deadlifts
8 x Push Ups
20 x Walking Lunges (OH)
TABATA double under rest 1 min
Run 800m (5min cap) rest 1 min
TABATA Sit Up rest 1 min
run 800m ( 5min cap)
Mobility: calves / shoulders
5 Rounds for time
15 x Thrusters 30 / 20kg
15 x SDHP 30 / 20kg
Mobility : Hamstrings
Strength
Defecit Deadlift 12 x 1 ( every 45 seconds) @ 65% 1rm
Met-con
“Fat Fran”
12-9-6
Thruster @ 60 / 40kg
chest 2 bar pull Ups
In teams of 2 for time
6 x 200m sandbag intervals
50 x B/B Push Press 45kg and below
4 x 200m sandbag intervals
50 x B/B Push Press 45kg and below
2 x 200m sandbag intervals
50 x B/B push Press 45 kg and below
Crossfit kids
“Fran”
21-15-9
Thruster
Pull Up
3 Rounds for time
Run 400m
15 x Toes 2 Bar
30 x Air Squats
15 x Burpees
Mobility: Hips / Quads
4 rounds for time
200m KB farmers carry 24 / 16kg
200m without
25 x Push Ups
Skill: “burgener warm up”
Strength
Deadlift 5×3
Met-con
4 Rounds for time
6 x Power Cleans 70 / 45kg
9 x Ring Push Ups
12 x Box Jumps 30/ 24”
On a side note, Had my first “healing” session with Tina Fenn (blabba mouth) yesterday, awesome experience, ask around the [...]
21-18-15-12-9 reps of
Wall Ball 9 / 5kg
KB swing 24 / 16kg
1 x Rope climbe between rounds (3 strict pull ups)
Mobility: Hips
CrossFit Kids
Skill : Press/push press
WOD:
AMRAP 10 Minutes
4 x Push Press
8 x Push Ups
12 x Box Jumps
7 x 400m timetrials
rest the same time as most recent run interval
Mobility: calves / quads
10 minute ascending AMRAP
1 x Power Snatch 45 / 30kg
1 x Bar facing burpee
2 x Power Snatch
2 x Bar facing burpees…….
Skill work : “burgener warm up”
Strength
Front Squat 5×3
Met-con
“Isabel”
30 x Snatch for time 60 / 40kg
In teams of 2, complete 3 rounds for time of
40 x Burpees
60 x Push Ups
80 x Wall Balls
Run 400m Together
CrossFit Kids
Skill : overhead Squat
Musical med ball
Walk lunge / Bunny hop / crab walk / inch worm
WOD:
“Death by 10 metres”
3 Roounds for time
Run 400m
21 x KB Swings
12 x Pull Ups
Mobility: Pull Up prep, hammies
Push Press
5-5-5-5-5
Mobility: “improving front rack position”
Strangth WOD
Power Clean 5 x 5
Met-Con
“Death by 10m”
AMRAP 12 Minutes
7 x Deadlifts @ 100 / 70kg
7 x HSPU’s
7 x Pistols
Mobility : Hammstrings / deadlift prep
Crossfit Kids
AMRAP 10 mins
10 x SDHP
5 x burpees
run 100 m
Run 600m Rest- 1 minute
50 x Box jumps 24 / 20″- Rest 1 minute
Run 600m- Rest 1 minute
40 x Box Jumps – Rest 1 minute
Run 600m – Rest 1 minute
30 x Box Jumps
Mobility: “Couch stretch” + calves
For time
10,9,8…..1 reps of
Overhead Squat 50 / 35kg
Toes 2 Bar
Mobility: Quads / Ankles
Strength WOD
Box Squat 8 x 2 (max out)
Increasing load 1 min rest
Met-con
3 min AMRAP OHS 60 / 40kg
rest 1 min
3 Min AMRAP Toes 2 bar
Rest 1 min
800m running TT
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Chamberian Chatter
how did my last post get in here? 110kg 1 rep max, well I had it up there kinda
8.42 I think on the strength fat fran Rx, hard work indeed dudley where are you?
That was fun!!!….hard….but fun! Thanks for the new toys coach!
Thanks Coach Craig…coached like a baws!!!!! (I dunno what that means exactly...
My Front Squatting was a little off tonight – 50 kg Snatches were awesome...
I got dibs on the rower at 5:15…
Rxd 9 + 2…. you win this round Dudds…. 1 rep
I think this one should be renamed “Jamie”
$30 for a killer partner WOD on a Saturday morning with my mate...
Love working out with my little big men. So proud of you Boys you smashed Helen today...