25 May 2014
Monday 26th May
A. High-Hang Snatch
3 – 3 – 3 – 3 (around 60-70% of 1RM Snatch)
B. AMRAP in 12 Mins of:
9 x Thrusters (42.5/30kg)
9 x Pull-Ups
9 x KB Russian Swings (32/24kg)
9 x Push-Ups
or C. AWOD – For Time:
64 x Pull ups
8 x OH Squats (60/45kg)
23 May 2014
Saturday 24th May
Team WOD – ‘Mass Destruction’
In teams of 3, complete 5 rds each of:
10 x Deadlift (100/70kg)
15 x Over-Bar Burpees
20 x Alternating Dumbbell Snatch (AHAP)
20m Walking Lunge with 2 x KB in front rack (16/12kg each)
22 May 2014
Friday 23rd May
A. Hang Cleans
3 – 3 – 3 – 3
B. AMRAP in 7 Mins of:
2 x Wall Walks
10 x Alternating Pistols
15 x Sit Ups
Rest 3 Mins, then
C. AMRAP in 7 Mins of:
10 x Box Jumps (24/20″)
5 x K2E
10 x Push Ups
This video has nothing to do with CrossFit, but how much fun does it look:
21 May 2014
Thursday 22nd May
A. Split Jerk
2 – 2 – 2 – 2 – 2
B. ‘Helen’
3 RFT of:
400m Run
21 x KB Swings
12 x Pull-Ups
Compare to 19 Feb 2014
20 May 2014
Wednesday 21st May
A. Row 2000m for time
B. AMRAP in 10 Mins of:
4 x Push Press (50/35kg)
6 x Front Squat (50/35kg)
200m Run
C. 15 – 12 – 9 Reps for time of:
Wall Ball (9/7kg)
Burpees
19 May 2014
Tuesday 20th May
A. Back Squat
5 – 5 – 5 – 5
B. 12 Min AMRAP of:
5 x HSPU
7 x T2B
9 x Burpees
21 x Double Unders
C. Finisher – For Quality
5 sets of 6 x Russian KB Swings (Heavy)
18 May 2014
Monday 19th May
A. Snatch Balance
3 – 3 – 3 (Work to around your 1RM Snatch)
B. Overhead Squat
3 – 3 – 3
C. EMOM for 10 Mins complete:
2 x Power Clean
1 x Front Squat
2 x Push Jerk
16 May 2014
Saturday 17th May
A. 15 Min to work to 1RM Bench Press
B. ‘Fight Gone Bad’
3 Rounds of AMRepAP for one min at each station of:
1. Wall Ball
2. SDLHP (35/25kg)
3. Box Jump 20/18″
4. Push Press (35/25kg)
5. Row (Calories)
Rest 1 Min b/w rounds
15 May 2014
Friday 16th May
A. Muscle Up Practice
B. 15 – 12 – 9 – 6 – 3 reps for time of:
Power Cleans (60/42.5kg)
Ring Dips
C. AWOD – 4 RFT of:
9 x Squat Cleans (70/50kg)
9 x HSPU
6 x Hang Power Cleans (70/50kg)
6 x Muscle ups
14 May 2014
Thursday 15th May
A. Front Squat
3 – 3 – 3 – 3
B. For time:
15 x Squat Cleans (42.5kg/30kg)
800m Run
15 x Thrusters
600m Run
15 x Front Squats
400m Run
15 x Push Press
200m Run
* Use same bar and weight for all movements.
