Hey Crew!
This week and next, we’ll be testing the Snatch and Clean & Jerk! These two weeks are the end of a 9 week block, I’m looking forward to seeing what you guys can hit!! There’s been great consistency in the lifts of late, it’s a credit to you for sweating the small stuff and thinking about getting it right, over just making the lift.
See you in the gym!
Monthly Archives: October 2018
WOD Saturday, 3rd November
1- Conditioning
In Partners,
50/35-5, 40/28-10, 30/21-15, 20/14-20, 10/7-25
Ski or AirBike Calories
Goblet Squats, 24kg/16kg
Rest 3:00
Row Calories
KB Swings, 24kg/16kg
Partner 1 completes 50 Cal ski and 5 goblet squats. Partner 2 follows. 1 Works, 1 rests. Continue down the ladder.
*Thanks to 98 Gym for the workout inspiration.
WOD Friday, 2nd November
1- Conditioning
OT3:00 x 5 Rounds
Row 20/14 Cal
10 Deadlifts, 140kg/95kg
Rest 3:00
OT3:00 x 5 Rounds
Run 300m
10 Box Jump Overs, No Touch, 60cm/50cm
CrossFit Extra
Teams of 4
Worm Lunge
Synchro Burpee
Synchro C2B
*Workout to be advised, depending on numbers.
WOD Thursday, 1st November
Loadeds 8th Birthday today!
1- Weightlifting
A. 2 Position Clean + 1 Jerk
(Hang/Low Hang)
5 Sets, building.
B1. Over Head Walking Lunge, 3 x 10 total steps, rest 1:00
B2 Split Press, 3 x 4, rest 1:00
WOD Wednesday, 31st October
1- Conditioning
OT5:00 x 5 Rounds
AMRAP in 1:30
50 Double Unders
7 Deadball Squats, 65kg/45kg
Max Reps Deadball G2Sh, 65kg/45kg
CrossFit Extra
4:00pm
OTM x 10
1- 5 Ring Muscle Ups
2- 10 Strict HSPU
6:00pm
4 Rounds
15 GHDSU
15 Hip Extensions
15 Strict Abmat Sit Ups (No arm swing)
15 Back Extensions
WOD Tuesday, 30th October
1- Weightlifting
A. Snatch
20:00 to build to a heavy single/1RM.
B1. Bulgarian Split Squat
3 x 6-8 Each Leg, rest 1:30
Hold DB’s to the side.
B2. Barbell Bent Over Rows
3 x 4, rest 1:30
*Max out last set of B.O.R
WOD Monday, 29th October
1- Conditioning
AMRAP in 40:00
AirBike 15/10 Cal
20m Dumbbell Suitcase Walking Lunge, 15kg/10kg
15 Box Jump Overs, 60cm/50cm
120m KB Farmers Carry, 2 x 24kg/16kg
Row 15/10 Cal
10 Burpee Pull Ups
WOD Saturday, 27th October
1- Conditioning
Teams of 5,
10,000m Ski Relay
*Double KB Complex
5 Snatch
5 Front Squats
5 Cleans
5 Front Squats
M- 2 x 24kgs W- 2 x 16kgs
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.
If you book into any of these classes but can not make it, be sure to cancel your booking to allow someone else to fill that spot.
WOD Friday, 26th October
1- Weightlifting
A. Power Clean
1-1-1-1-1-1-1
B1. Front Squats 3 x 1 @ 90%, rest 1:30
B2. Single Arm DB Bench Press, 3 x 6-8 reps each arm, alternating, top to top, rest 1:30
CrossFit Extra
4:00pm
5 Rounds
Run 200m
20 AirSquats
10m HS Walk
5 DBall G2Sh, 65kg/45kg
10m HS Walk
Rest 2:00
WOD Thursday, 25th October
1- Conditioning
You choose,
30:00 Row/Ski/AirBike/Run @ conversational pace.
Do not underestimate the value of lower intensity aerobic work. This is the base to your overall fitness and can not be overlooked. The aerobic system plays a huge part in our performance from high intensities to lower intensities, also in our recovery between interval efforts of all intensities.
If you have trouble recovering between high intensity intervals, the answer may not lie in doing more high intensity intervals.
Crossfit Loaded 