1- Conditioning
‘Teams of 3’
For Time,
400 Cal AirBike
300 KB Swings, 32kg/24kg
200 Push Ups
*1 Team member works, while 2 rest.
Monthly Archives: August 2018
WOD Friday, 31st August
1- Barbell Conditioning
A. ‘Tempo Heavy Grace’
30 Power Clean & Jerks
*1 rep on every 30 seconds.
Go heavier then last time.
CLICK HERE
B. For Time,
30 Front Squats @ 65%
CrossFit Extra
2 Rounds
AMRAP in 2:00
Burpee to 12′ Target
Rest 1:00
AMRAP in 2:00
Rope Climbs
Rest 1:00
WOD Thursday, 30th August
1- Conditioning
7 RFT
60m Deadball Carry, Left and Right Shoulder, 55kg/35kg
10 Box Jump Overs, 75cm/60cm
WOD Wednesday, 29th August
1- Conditioning
@ 0:00
OTM x 12
1- Row 20/14 Cal
2- 14 Single Arm KB Push Press (Alternating), 2 x 24kg/16kg
@ 14:00
OTM x 12
1- Ski 20/14 Cal
2- 14 Single Arm KB Snatch (7/7), 24kg/16kg
CLICK HERE for last time we did this as 10:00 OTM’s.
CrossFit Extra
1- For Time,
1-8 reps
Ring Muscle Ups
*1 Deadlift @ 82-85% after each set of Ring Muscle Ups.
WOD Tuesday, 28th August
1- Strength
15:00 to build to a heavy Front Squat
2- Conditioning
OTM x 20
1- Run 200m
2- 15m HS Walk
3- 8 Burpee Pull Ups
4- 10 Double KB Front Squats, 2 x 20kg/16kg
WOD Monday, 27th August
1- Weightlifting
12:00 to build to a heavy Hang Snatch
2- Conditioning
5 RFT
7 C2B Pull Ups
7 Power Snatch, 50kg/35kg
7 C2B Pull Ups
7 Power Clean & Jerk, 50kg/35kg
Rest 2:00
*Scale weight up to 60kg/42.5kg if you feel up to it.
Check Ins
308 Check in’s last week!!
Well done Crew!
Battle of the Brawn Teams!
Hey Crew!
I’d love to get together with each of the Teams to help sort out your workouts and strategy.
If you can organize a couple of times that all 4 team members can get in to the gym and then let me know and I’ll get some sessions booked in.
Cheers!
WOD Saturday, 25th August
1- Conditioning
‘Teams of 5’
10000m Ski Relay
*5 Burpee Box Jumps + 10 TTB + 15m Walking Lunge
THE 8:00 SESSION HAS A 20 PERSON CAP. IF YOU MISS OUT ON THE 8:00 IT’S OK, THERE’S A 9:15 SESSION.
WOD Friday, 24th August
1- Conditioning
AMRAP in 20:00
1 Legless Rope Climb
1 Rope Climb
12/9 Cal AirBike/Run 200m
6 Deadball G2SH (Over), 65kg/45kg
12/9 Cal AirBike/Run 200m
2- Accessory
Split Stance Good Mornings
3 x 9, each leg
Rest 2:00
CrossFit Extra
In Teams of 2,
10 RFT (each)
35 Dubs
10m HS Walk
*Complete a full round before tagging.
Crossfit Loaded 