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
28 Feb 2014
Saturday 1st March
8, 9 and 10am Classes will be the February Performance Challenge Re-Test Day. There will be no Weightlifting or Comp Prep Squad today.
A. 20 Mins to find:
1RM Back Squat
B. ‘Jackie’
For time:
1000m Row
50 x Thrusters (20/15kg)
30 x Pull-ups
If you have registered for the 2014 CrossFit Games Open, you will be doing WOD 14.1 at 11am – come in early and mobilise and warm-up.
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)
***If you are away/traveling/sick/injured/puppy school and cant do the WOD Saturday, you will have another chance on Monday***
27 Feb 2014
Friday 28th February
A. For Quality
3 x 3 Skin the Cats
3 x Handstand Holds
3 x L-Sits (P-Bar or Rings)
3 x 10 Superman Rocks
B. 10-1 Reps for time of:
Push Ups
Ab-mat GHD Sit Ups
Box Jumps (24/20″)
Skin-the-Cat Progressions:
26 Feb 2014
Thursday 27th February
A. Snatch
2 – 2 – 2 – 2 – 2
Not more than 70% of 1RM (Hang, Power or Squat depending on skill and mobility). If your cleans suck, work on them instead.
B. 15 Min AMRAP – Partner DT
12 x Deadlift (70/50kg)
9 x Hang Power Clean (70/50kg)
6 x Push Jerk (70/50kg)
Partner A completes 1 full round, then Partner B does a round etc, for 15mins.
Imagine how little rest you would get if Rich was your partner:
25 Feb 2014
Wednesday 26th February
Reminder: There will be no 7.15pm Class tonight due to the ‘Life By Design’ Event.
A. Front 1 1/4 Squats
3 – 3 – 3 – 3
B. AMRAP in 12 Mins of:
12 x Burpees (to 6″ target)
12 x T2B
40 x Double unders
Note the speed of the turnaround in the bottom of the squats. We are aiming to recreate the speed of receiving a clean.
24 Feb 2014
Tuesday 25th February
A. EMOM for 8 Mins complete:
1 x Clean, then 3 x Push Jerks
B. For time:
21 x KB Swings (32/24kg)
21 x Wall Ball (9/7kg)
200m Run
15 x KB Swings (32/24kg)
15 x Wall Ball (9/7kg)
200m Run
9 x KB Swings (32/24kg)
9 x Wall Ball (9/7kg)
200m Run
213kg C&J at 85kg.
23 Feb 2014
Monday 24th February
A. 3 x 400m Runs (500m if you row)
Rest 2 Mins b/w efforts
B. Pendlay Row
5 – 5 – 5 – 5 – 5
C. AMRAP in 7 Mins of:
7 x Burpees
7 x Med Ball Cleans
7 x Box Jumps (24/20″)
