MONDAY

Warm up

2 RNFT

6 KB Hang swing snatch L

6 KB Hang swing snatch R

30” Plank

3 slow push ups

Skill:

Ring Push Ups 1/4

5 Rounds

10 Ring Push ups with 2” pause at top

WOD:

CrossFit Hammersmith

14 Min AMRAP

10 HSPU

10 Box jump

2/4/6/8… KB Hang swing snatch L

2/4/6/8… KB hang Swing snatch R

Gear 2 WOD

Eddie 7 + 38

 

Start the WOD with an easy pace and do not rush the box jumps or HS push ups, and make sure that you can do them unbroken or in 2 sets . After round 4 it will start to feel like you are always on the KB so if you need to, break those reps in 2 sets.

This was good fun and great KB practice

 

CrossFit Shepherd’s Bush

14 Min AMRAP

200 m Run

10 HSPU

2/4/6/8… KB Hang swing snatch L

2/4/6/8… KB hang Swing snatch R

Gear 2 WOD

 

Pace the run so you can get to the box and start to move on the HSPU straight away and make sure that you can do them unbroken or in 2 sets. After round 4 it will start to feel like you are always on the KB so if you need break those reps in 2 sets.

 

TUESDAY

Strength / Skill:

SNATCH

5 x 2 Snatch Balance with 3” pause at bottom of the catch (light load)

 

5 x 1 snatch power pull + 1 power snatch + 1 snatch PL if possible (do not exceed 70%)

 

4 x 1 power snatch + 1 hang Snatch (75% or less)

 

WOD:

10 Min AMRAP
10 TTB

30 DU

BUY IN 30 Snatch 50/35

 

Gear 2 WOD

PJ 4 rounds

 

Have a load on the snatch that allows you to do the 30 reps under 4 min. After that aim to do the TTB unbroken or in 2 sets, so if needed change the number of TTB or the movement. You can’t get stuck on the DU so move to singles if needed and double the number. Small rest in between movements but always with eyes on the clock as this one goes fast.

Have fun

(I LOVED this WOD)

 

WEDNESDAY

Warm up

2 RNFT

2 lengths of inch worm

5 strict press

5 push press

5 thrusters

SKILL

15 Min to find your 5 RM push press

WOD:

3 rounds for max reps (18 min total)

2 min – 1:30” max Cal

2 min – 1:30” max alt DB OH lunge 22,5/15 (1 DB and alternate arms every 5 reps)

2 min – 1:30” max Ring Dips

 

Gear 2 WOD

 

Play your strengths.

If you have ring dips be smart on how you break your sets and how many reps you do each time. For the alt DB OH lunge use a comfortable load that allows you to move without stopping for 30 or 40” without stopping. Push the calories if you master the erg since you’ll have 30” rest. However, if you are not comfortable, it may be better to save yourself a little in order to be fresh for the other movements

Who loves calories???

 

THURSDAY

Warm up

2 RFT

5 power clean

5 squat clean

5 Front squat

10 shin box transitions

Skill/strength

Front Squat week 5/6

2 x 5 Front squat 80% or less

2 attempts to find your 3 RM for today

2 x 5 Front squat at 80% or less

WOD:

5 RFT

4 power clean 70/47,5

3 squat clean

2 cluster

10 burpees

 

Gear 2 WOD

Nadia 7:28

13 min TC

 

Fast singles or cycle the barbell for the cleans. When you get to the clusters take a few seconds if needed before you do them however since is just 2 you won’t need to much rest. The burpees should be done at a slow pace so you can get up and pick up the barbell again.

 

FRIDAY

Warm up

2 RNFT

20” active hang

15 banded pulls facing the ring

10 kip swing progressing to hips to bar on the last 3 reps

Skill:

Bar MU week 1/4

Bar MU practice and technique correction for the ones that have bar MU

 

Jumping Bar MU for the ones who do not have the movement

 

WOD

10 RFT

5 double DB snatch 22,5/15

7 CTB

10 wall ball

 

 

SUNDAY REPEAT DAY

SKILL

4 Rounds

10 bicep curls with DB

10 skull crusher with DB

7 x 1 lateral raise + 1 frontal raise (14 reps total)

 

WOD RETEST from 24/04/2018

For Time

3 rounds

10 STOH 42,5/30

10 HR push up

3 Rounds

8 STOH 60/42,5

8 TTB

3 Rounds

6 STOH 80/55

6 Strict ring dip

CASH OUT 250 DU

Gear 2 WOD

20 min Cap

PJ

PJ