Monday, March 14, 2016
Monday 14th March 2016
Workout 16.3
7-min. AMRAP:
10 power snatches
3 bar muscle-ups
M 75 lb. F 55 lb.
Thursday, March 10, 2016
Saturday 12th March 2016
Whole Life Challenge Re-Test
CrossFit WOD
AMRAP in 11 minutes
Run 800m
75 Squats
50 Situps
25 Pushups
Max Pullups in time that’s left
CrossFit WOD
AMRAP in 11 minutes
Run 800m
75 Squats
50 Situps
25 Pushups
Max Pullups in time that’s left
Friday 11th March 2016
Strength
Back Squat
5-5-5
Skill =15 Min Muscle ups drills
21-15-9:
Clean and Jerk, 52.5/35kg
OHS, 52.5/35kg
Pull ups
Back Squat
5-5-5
Skill =15 Min Muscle ups drills
21-15-9:
Clean and Jerk, 52.5/35kg
OHS, 52.5/35kg
Pull ups
Wednesday, March 09, 2016
Tuesday, March 08, 2016
Wednesday 9th March 2016
1. Clean and Jerk Complex
10×3-Position Squat Clean + Split Jerk*, climbing
*each complex consists of 4 reps; the three position clean + 1 jerk at the end.
Pos 1: Hips
Pos 2: Just above knees
Pos 3: Floor
AMRAP 7 of:
10 Thrusters, 42.5/30kg
5 Bar Facing Burpees
10 Hang Power Snatches, 42.5/30kg
5 Bar Facing Burpees
10×3-Position Squat Clean + Split Jerk*, climbing
*each complex consists of 4 reps; the three position clean + 1 jerk at the end.
Pos 1: Hips
Pos 2: Just above knees
Pos 3: Floor
AMRAP 7 of:
10 Thrusters, 42.5/30kg
5 Bar Facing Burpees
10 Hang Power Snatches, 42.5/30kg
5 Bar Facing Burpees
Monday, March 07, 2016
Tuesday 8th March 2016
Thrusters
3 x 15
1. Conditioning
For time:
50 Calorie Row
40 Deads, 70/47.5kg
30 Box Jumps, 24/20"
20 Front Squats, 70/47.5kg
3 x 15
1. Conditioning
For time:
50 Calorie Row
40 Deads, 70/47.5kg
30 Box Jumps, 24/20"
20 Front Squats, 70/47.5kg
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