Tuesday 18th November

A

EMOM – 10min
1 x hang clean + 3 x Push jerk 60/40 (if you hit all 10 last time go a little heavier)
each minute add extra Hang clean until time is up or you can no longer complete the set

B

2 Rounds for time (20min Cap)
Block run
20 Strict Pull Ups (Scale to ring rows or 3 sec negative)
30 KB Swings 32/24

Lifting

A

Clean Complex
10 min to find Max
1 Hang Clean + 1 Clean + 1 Split Jerk

B

Snatch Balance
6 x 2 @ 70% of snatch 1rm

C1

3×5 Snatch High Pull – 60 sec rest

C2

3×10 Back Extension – 60 sec rest

Friday 14th November

A

Bench Press
5×2 @100% (of 5rm)

B

Split Jerk
10min – build to a heavy but neat single
we have 1rm C&J tomorrow no need to go for a max today

C

10min AMRAP
15 STOH 50/37.5
ME unbroken Double unders
score is total double unders, if you struggle to string 10 together then do 20 broken before push press

Thursday 13th November

Power Clean
10min to find a 1rm

B

15min on the clock
400m run
15 Squat Cleans 70/50
Block Run
10 Squat Clean Thrusters
ME Bar facing Burpees in remaining time

 

LIFTING/WOD

A

Squat Clean
Find a 1rm

B

Front Squat
6×2 @95%

C

4×4 OH Squats @85% of Snatch 1rm – 90sec rest
4×15 Ring Rows – 90 sec rest

No Lifting Saturday

Ohbama

Just a reminder that I will be hosting Canberra Grammar on Saturday. This means that there will be no lifting class. I will program some heavy lifting in the 10:30 Crossfit class so you do not miss out.

By hurrikanefitness

Tuesday 11th November

Hang Power/Squat Snatch
5×2 Hang power snatch + 1 Hang Squat Snatch
@70% of last weeks 3RM

5min rest

B

ME Hang Squat Snatch
@ above weight
(no dropping the bar, one you do that is it)

C

Teams of 3 for time
250 Wall balls + Plate pinch carry (2×20/10)
only one person doing wall balls at a time and can only be doing them while another member is carrying a plate from the roller door to the end of the driveway and back, plates must be carried by pinching the plate between your fingers

By hurrikanefitness

Wednesday 12th November

A1

3x 10 weighted Push Ups – 30sec rest

A2

3×10 ring/box dips – 1min rest

A3

ME strict HSPU – 2min rest
(scale strict HSPU to 40sec hold or ME whichever is shorter)

A1 – A3 are super sets, do one set of A1 with the allocated rest then do A2 then A3 follow this pattern for three rounds, try and do more than you did last time 

B

12min AMRAP
30 OH walking Lunge 20/10
5 HSPU

Thursday 6th November

A            

Hang Power Snatch
10min to find a 3RM

B            

OH Squat
3×8 at above weight – 90 sec rest

C            

3 rounds
400m Run
6 Deadlifts 120/90
20 Lateral bar jumps

Lifting/Wod

A

Squat Clean
6× @95%

B

Front Squat
6×1 @95%

C

3×5 OH Squats @80% of Snatch 1rm – 90sec rest
3×15 Ring Rows – 90 sec rest