Programming: 120819 - 170819

MONDAY 120819

CROSSFIT

A . 4 sets, each for time:

500 m row

Rest 2 minutes between efforts.

B. 4 rounds, each for time:

15/12 cal row

15 box jumps @ 24/20’

Rest 1 min between rounds.

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METCON

For time:

750 m row

30 box jump overs @ 24/20’

500 m row

20 box jumps overs @ 24/20’

250 m row

10 box jumps overs @ 24/20’

…then back up the ladder

TUESDAY 130819

CROSSFIT

A. Front Squats

5-5-5

*as heavy as possible - hold weight across

B. As many rounds and reps as possible in 6 minutes:

3 Squat Cleans @ 80/55 kg

6 Push Ups

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METCON

3 rounds, for time (1 min rest between rounds):

20/15 cal bike

30 lunges

20/15 cal bike

30 burpees

20/15 cal bike

30 air squats

WEDNESDAY (EKKA SHOW HOLIDAY) 140819

CROSSFIT

A. Snatch Tech Work

3x5 Snatch Grip Push Press

3x5 High Hang Snatch

B. 4 x 5 min amraps (1 min rest after each round):

400 m run

15 Hang Power Snatch @50/35

Max Double Unders in the remaining time

THURSDAY 150819

CROSSFIT

A. Every minute on the minute for 10 minutes:

Min 1-5: 5 Unbroken Strict Pull Ups

Min 6-10: 7 Unbroken Kipping Pull Ups

B. For time:

40 Pull Ups

40 Burpees

30 Pull Ups

30 Burpees

20 Pull Ups

20 Burpees

*1 min rest after each set of burpees, score is total time

—————

METCON

As many rounds as possible in 20 minutes:

10 x 10m shuttle sprints

20 plate G2OH @ 15/10 kg

20 goblet squats @ 24/16 kg

20 kb swings @ 24/16 kg

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GYMNASTICS

Focus: Handstands

FRIDAY 160819

CROSSFIT

A. SS Push Press

10-10-10

SS Weighted Box Step Overs

12-12-12

*as heavy as possible

B. For time, 21-15-9:

Deadlifts @ 100/70 kg

Ball Slams @ 20/15 kg

SATURDAY 170819

CROSSFIT

A. Toes to Bar Tech

B. In teams of 2, as many rounds and reps as possible in 20 minutes:

100 Cal Bike

100 Wall Balls @ 9/6 kg

100 Toes to Bar

100 Box Jumps @ 24/20’

Ellie Bowden