Monday 13th May
This week we will have a rest form the heavy work to give ourselves a good recovery
WOD
20min on the clock
1000m row buy in
AMRAP in remaining time
20 hollow rocks
200m run
10 pistol squats
Skill
5×15 double under
5x Max handstand hold (use the wall if you need to)
Saturday 11th May
Barbell skill
8 Sets (light, hit your positions)
1 Clean pull, 1 hang squat clean, 1 Push jerk
Strength
Front Squats
Build to a heavy 2
WOD
In pairs
“Partner Grace”
60 Clean and Jerks 60/35
800m Run Buy Out
Friday 10th May
Strength
Deadlift
In 15min Find your 10rm
WOD
4 Rounds
10 OH squats 50/35
400m Run
25 Burpee Buy Out
Thursday 9th May
Barbell Skill
Snatch Complex – build to a Max
1 Snatch Pull, 2 Hang Squat Snatch
Strength
Strict Press
Build to a 3rm
WOD
1 Round (2min Stations. 1min rest)
ME hang Squat Snatch (@80% of above weight)
ME Pull Ups
ME KB Swings 32/24
ME Cal Row
ME HR push ups
In case you have not seen it already
Wednesday 8th
STRENGTH
Back Squat
2,2,2,2,2
Try to build to a heavier weight that you used on Monday 29/4
WOD
“Diane”
21,15,9
Deadlift 103/75
HSPU
SKILL
10min NFR
3 Muscle Up (scale to strict pull ups or negative pull ups)
6 hollow rock
6 superman rock
Tuesday 7th May
SKILL
Snatch Balance (light) Aim for speed under the bar
3,3,3,3,3
WOD
3 Rounds (10min cut off)
30 Wall Balls
200m Run
3min rest (after cut off)
10min AMRAP
30 Box Jumps
30 Double Under
THE CONTROVERSY BEHIND CROSSFIT
Some people Just do not understand. It’s a sport. You do not walk onto any playing arena and quit just because you are fatigued.
Sunday 5th May
Rest day
work on a skill
Friday 4th May
Strength
Back Squat 5×5 (moderate/heavy) rest 2 min
Strict Press 8×3 @ 70% of 1 RM (45 secs rest)
WOD
4 rounds
30 KBS @32/42kg
20m Handstand Walk (progressions as required)
Friday 3rd May
Strength
1 Hang Power Snatch, 1 Hang Squat Snatch (moderate)
Every 30 sec for 5 min
WOD
4 rounds;
ME Ring Dips (scale to box dips)
ME Front Squat 60/40
rest 2 mins between rounds
Thursday 2nd May
Strength
5 Sets
1 Squat Clean, 1 Hang Squat Clean, 1 Front Squat (Heavy)
(if you know your 3RM squat clean weight, use it or heavier)
WOD
8min AMRAP
5 Squat Cleans 45/30
25 Double Under
7 Push Press
Skill
5×5 Kipping swing (dish arch on bar)
4 x Max Strict Pull Ups
scale to negatives with a 3 sec eccentric phase
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