MONDAY

Skill:

Clean and Jerk

5 x 1 clean 2” pause at knee + 1 heave + 1 jerk (60% or less)

 

4 x 1 hang clean + 2 jerks (70%)

 

4 x 1 Clean 2” pause at knee + Jerk with 2” pause at catch (in split) (80% or less)

 

WOD:

FOR MAX BURPEE

2 Min max burpee

Buy in 16 Clean and Jerk 50/35 kg

1 min Rest

 

2 Min max burpee

Buy in 14 Clean and Jerk

1 min Rest

 

2 Min max burpee

Buy in 12 Clean and Jerk

1 min Rest

 

2 Min max burpee

Buy in 10 Clean and Jerk

1 min Rest

 

2 Min max burpee

Buy in 8 Clean and Jerk

 

Gear 3 WOD

Nadia 114 Reps  @ 42,5 kg

 

Make sure the load allows you to cycle the bar in 3 sets or less. If you do singles at any point on the WOD they have to be FAST SINGLES.  As soon as you finish the CJ start the burpees and settle into a fast pace.

Best way to start the week

 

TUESDAY

Warm up

2 RNFT

30” active hang

20/20/10/10 Hollow and superman

10 kip swing

 

Strength / Skill:

Bar MU 2/4

5 to 6 rounds of practice

⁃           small sets and correct technique

⁃           jumping Bar MU

⁃           assisted Bar MU

 

After each set complete 5 MU to plate transitions

 

WOD:

10 RFT

8 DB thrusters 22,5/15 kg

25 DU

 

Gear 2 WOD

Fofis: 12.27

16 Min TC

 

Use a load that allows you to do the thrusters unbroken. For the DU swap to singles and get 50 singles done instead of 25 DU. Do not lose too much time on transitions as you have a little over 1 min and 30” per round.

 

WEDNESDAY

Warm up

2 RNFT

30” plank into 12 shoulder taps

30” Support hold with hands on boxes

1 round KB complex: 1 single arm KB swing + 1 swing clean + 1 swing snatch + 1 STOH + 1 thruster

 

SKILL

Ring Push up 2/4

5 Rounds

10 ring push ups with 2” pause on bottom and 2” pause on top

 

WOD:

4 RFT

25 Wall Ball 9/7 kg

12 TTB

1 KB complex @ 24/16 kg :

3 single arm swing

3 single arm swing clean

3 single arm swing snatch

3 single arm STOH

3 single arm thruster

 

** Rounds 1 and 3 with left arm, rounds 2 and 4 with Right arm **

 

Gear 2 WOD

Daine 8.23

15 Min TC

 

Aim to do the wall balls and the TTB in 1 or 2 sets. After that ideally you want to do the KB complex unbroken and that’s what is prescribed. If you need to rest during the 15 reps of the KB complex that’s fine, but indicates that you should have gone lighter on the load. Rest close to your stations and do not waste energy. Great KB workout!

 

THURSDAY

Warm up

2 RNFT

5 Front squats with 2” pause at bottom and middle

10 gorilla squat

30” pigeon stretch EL

 

Skill/strength

20 Min to find your 1 RM

FRONT SQUAT

 

WOD:

3 Rounds for max Reps:

 

2 min – 1:45” max cal

2 min – 1:45” max snatch 42,5 / 30

2 min – 1:45” max method thrusters 15/10 kg

 

Gear 2 WOD

 

1 min and 45” of work leaves you 15” rest on this WOD. If needed, stop before the 1.45” mark and rest a little bit more. The method thrusters are going to be new for everyone. They are not supposed to be very heavy but they will be taxing so choose a number of reps that you want to do, resting a little in between them. The snatch is supposed to be light as well and a load that you can cycle easily.  If you do singles it’s too heavy.

 

Have FUN

 

FRIDAY

Warm up

2 RNFT

2 lengths inch worm

10 KB good mornings

10 KB goblet squat

 

Skill:

Deadlift week 1/4

5 x 5 deadlift

PL to 85% max starting your first set with 70% on the bar (do not exceed %)

 

WOD

CrossFit Hammersmith

16 Min AMRAP

6 CTB

6 DB STOH 22,5/15

4 x (1 stone clean + 1 stone squat with Stone in shoulder. Alternate shoulder every rep) 50/30 kg

 

This WOD has 2 different paces. Fast reps on DB STOH and pull ups. After that catch your breath and move slowly but with great form on the stone complex. Each rep you must alternate shoulder and that will make it challenging.

 

Daine 7+ 10 @ 70 kg stone

Gear 2 WOD

 

CrossFit Shepherd’s Bush

16 Min AMRAP

10 CTB

10 DB STOH 22,5/15

400 m run

 

Gear 2 WOD

 

Today we push the running to a 400 m. This will feel a LOT different, so make sure you go on at a slower pace than usual. DB and pull up can be done in 2 sets if needed.

 

Where are our runners?

 

SUNDAY REPEAT DAY

SKILL

4 Rounds

2 Hollow Drill

12 Deficit push ups with 3” pause on bottom (25 kg plates under hands)

8 KB windmill Each arm

 

WOD RETEST from 31/05/2018

4 RFT

20 Thruster 42,5/30

20 Box Jump

20 Ring dip

 

Gear 2 WOD

18 min Cap

PJ

PJ