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Strength:
- Deadlift: 2 x Max Reps @ Bodyweight; Conditioning: Twenty Something - 20mins to progress as far as possible through the following sequence: - 20 Burpees: - 20 Power Cleans (40/30); - 20 Toes To Bar; - 20 Back Squats (40/30); - 20 SitUps; - 20 SDHPs; - 20 Box Jumps; - 20 Push Ups; - 20 Deadlifts (40/30); - 20 Thrusters (40/30); - 20 Wall2Walls; - 20 Walking Lunges; - 20 Burpees:
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Skill:
- Hollow Rocks Strength: - Push Jerk - work up to a heavy single EMOM8: - Push Jerk x 4 @ 70% of single Conditioning: AMRAP10: - Hang Power Clean x 7; - Air Squats x 14; - Hollow Rocks x 21; Strength/Skill:
Benchmarking: - Back Squat: Find 1 RM - Pull Ups - 1 attempt at MaxRep Pull Ups ( Strict) Conditioning: 5 - 4 - 3 - 2 - 1 AMRAP5 - As Many Rounds As Possible in 5 Minutes: - 5 SDHPs; - 5 Push Press; AMRAP4: - 4 PullUps; - 4 Push Ups; AMRAP3: - 3 Front Squats; - 3 Abmat SitUps; AMRAP2: - 2 Toes To Bar; - 2 Wall2Walls; AMRAP1: - Burpees; Resting 1 minute between AMRAPs Sunday WOD: 2-4-6-8-10 reps of: - Box Jumps (24/20); - Burpee; - Wall2Wall; - OverHead Squat (30/20); Complete 2 Box Jumps, 2 Burpeesm 2 Wall2Walls, 2 OHS, then 4 Box Jumps, 4 Burpees etc REST 5 Mins 2min Max Rep Kettlebell Swing (24/20) |
AuthorCrossFit Antrim Archives
September 2016
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