07 Mar 2014
Saturday 8th March
Reminder: If you need judging please come to the 11am Class and bring a printed out scoring sheet.
A. CF Games Open WOD 14.2
For as long as possible:
From 0:00-3:00
2 rounds of:
10 overhead squats, 43/30kg
10 chest-to-bar pull-ups
From 3:00-6:00
2 rounds of:
12 overhead squats, 43/30kg.
12 chest-to-bar pull-ups
From 6:00-9:00
2 rounds of:
14 overhead squats, 43/30kg.
14 chest-to-bar pull-ups
Etc., following same pattern
06 Mar 2014
Friday 7th March
A. Front Squat
2 – 2 – 2 – 2 – 2
B. 5 RFT of:
Run 200m
5 x Ring Dips
10 x Push Ups
05 Mar 2014
Thursday 6th March
A. Clean and Push Jerk
Work to heavy double
B. ‘Grace’
for time:
30 x Clean and Jerk (61/42.5kg)
Your weight for Grace should not be more than 60% of your 1RM C&J. This WOD should take you less than 8 minutes.
04 Mar 2014
Wednesday 5th March
Reminder: There will be no 7.15pm Class tonight due to the Feb Challenge Function at the Limerick Arms Hotel.
A. AMRAP in 7mins of:
15 x Burpees
Rest 20 Secs
B. 6 RFT of:
5 x T2B
10 x Wall Ball (9/7kg)
15 x Sit Ups
03 Mar 2014
Tuesday 4th March
A. Power Cleans
3 – 3 – 3 – 3 – 3
B. 12 Min AMRAP of:
6 x C2B Pull-Ups
8 x Thrusters (45/30kg)
12 x Box Jumps (24/20″ GS)
01 Mar 2014
Monday 3rd March
A. Power Snatch:
15 Minutes to practice or work to moderate double (not more than 60-70% of your 1RM).
B. CrossFit Games Open WOD 14.1:
Complete as many rounds and reps as possible in 10 minutes of:
30 x Double-Unders
15 x Power Snatches (35/25kg)
Power Snatch can be scaled to Power Cleans and Press/Jerk for those with poor shoulder mobility.
For those who did Open WOD 14.1 on Saturday, or for those that missed Saturday’s Challenge Re-Test, you will be doing that instead.
A. 20 Mins to find:
1RM Back Squat
B. ‘Jackie’
For time:
1000m Row
50 x Thrusters (20/15kg)
30 x Pull-ups
