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Workout Of The Day

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Workout Of The Day
22 May / 2014

Friday 23rd May

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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

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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

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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

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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

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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

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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

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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

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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.

13 May / 2014

Wednesday 14th May

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A. Cindy

20 Min AMRAP of:

5 x Pull Ups
10 x Push Ups
15 x Squats

or

B. AWOD – Mary

20 Min AMRAP of:

5 x HSPU
10 x Pistols
15 x Pull Ups

12 May / 2014

Tuesday 13th May

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A. 4 x 400m Sprints

Men: On the 3:00
Ladies: On the 4:00

B. 12 Min AMRAP of:

5 x T2B
10 x Burpees
15 x KB Swings (24/16kg)
30 x Double unders

Finisher:

4 x Blue Band Sprints (2 Up & Back)


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