1. Every 2 mins for 6 rounds 5 Tng Snatch 2. Every 3 mins for 4 rounds 8 Barbell rack Lunge 2. 3 RFT 21 Power snatch 40/30 Row 400m 15 Power snatch 40/30 Row 400m 9 Power snatch 40/30… Read more »
Friday-Crossfit
Workout of the Day
Thursday-Crossfit Football
Strength Deadlift 5RM Pull ups 3x ME reps Conditioning AMRAP 8 min 5 Power Clean Row 200m Hypertrophy Barbell Row 3×10 60 sec rest
Thursday-CrossFit
1. Every 3 mins for 5 rounds 5 Bench Press 2. “Helan” 3 RFT 400m run 21 KBS 12 Pull ups 3. 3-5 Sets of 10 HSPU If easy add a plate
Wednesday-Crossfit
1. “Big Clean Complex” (20min) 6 sets of the following Complex : High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Press High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Jerk… Read more »
Wednesday- Crossfit Football
Strength Push Press 5RM Back Squat 10RM Conditioning Amrap 10 mins 5 Pull up 10 KBS 15 Double unders Hypertrophy 3×10 Close grip Bench 60 Secs rest
Tuesday-Crossfit
1. CrossFit Total 45mins to establish a 1RM for a.Deadlift b. Press c. Back Squat
Tuesday-Crossfit Football
CrossFit Football Total 1 rep max of: Power clean Squat Bench Deadlift
Saturday
Competitors Power Snatch Warm up (No Measure) From The Hang Below The Knee -10 Hip Primers -10 Snatch High Pulls -10 Scare Crow Snatch -10 Power Snatch 1: Power Snatch (2×3@60%, 2×3@70%, 2×1@80%) Power Clean Warm up (No Measure) From… Read more »
Monday
Competitors Strength Snatch ( 2×3@70%, 2×3@80% 2×2@90%) Rest 90-120 secs Power Snatch (6×5@70% TnG ) OE2 min Back Squat (2×5@70%, 2×5@80%, 2×1@90%) OE3 min Competitors WOD Stamina Pull ups 100 Reps (Time) 100 Pull ups for timeC2B Conditioning WOD
Monday
Competitors Strength Snatch Pull + Snatch hover + Snatch (2×1@60%, 2×1@70%, 2×1@75%) Rest 90-120 secs Back Squat (2×5@60%, 2×5@70%, 2×3@80%) OE3 min Stamina Metcon (Weight) OE2mins for 3 rounds 1st-10 Power Snatch TNG @50% 2nd-15 C2B Pull ups 3rd-60 Double… Read more »
