MONDAY

Warm up:

2 RNFT

2 length duck walk (hands on head)

60” thoracic drill with roller

5 OHS with 3” pause on bottom

Skill:

OHS (to test 1 RM next week)

5×3 OHS

WOD:

10 RFT

5 Clean and Jerk 50/35

5 Front squat

5 burpee over bar

 

16 MIN TC

Eddie: 10:51

Gear 2 WOD

 

Use a load that you can TnG the CJ or at least do 4 before you rest. Keep the rest at a minimum in between rounds and take it easy on the burpees. Remember it is 50 reps in total of each movement

 

TUESDAY

Warm up:

2 RNFT

2 lengths inch worm

30” in plank doing shoulder taps

1 kick up against Board + 20” HS hold

Strength / Skill:

HS week 3/8

5 rounds

1 wall walk + 10” hold + 8 thigh taps

(If can’t do thigh taps move to shoulder taps. If can’t do shoulder taps move to head taps)

WOD:

CrossFit Hammersmith

14 min AMRAP

8 Ring dip

10 TTB

12 Alt DB snatch 22,5/15

EVERY 2 MIN STARTING ON MIN 0 40DU

Gear 2 WOD

Eddie 8+19

 

Make sure you use numbers and movements that you are always going to do unbroken. Stop 10 or 15” before the 2 min mark to make sure you catch your breath and then for the DU don’t be stuck. Use singles or a number that you can do in one go.

 

CrossFit Shepherd’s Bush

14 min AMRAP

8 Ring dip

10 TTB

12 Alt DB snatch 22,5/15

EVERY 2 MIN STARTING ON MIN 0 100 m run

Gear 2 WOD

 

Use movements that you can do unbroken and change the number of reps if needed.  Go easy on the run if you are not comfortable with it. However if you are good with running this is a good chance to push it.

Have fun

 

WEDNESDAY

Warm up

Push Jerk Technique

(drills for full extension and speed under the bar)

Skill:

Push Jerk week 2/4

(to find 3 RM in the end of 4 weeks )

5×5 Push jerk

PL if possible

WOD:

20 Min AMRAP

4 deadlift at 1,5 BW / 1.25 BW

8 pull up

12 push up

 

Gear 2 WOD

Eddie: 21 Rounds

 

First important thing to change is the number of push ups. Push ups should be a number that you can do unbroken, however you will break them because you do not want to fatigue your chest too early. So if you know that 12 is a lot for 20 min please go for 10 or 8 and do them in 2 sets.

For the deadlift the load is BW% this time and should slow you down before you pick up the bar. However, you need to remember that safety is always the number 1 priority so do not use a load that is going to compromise your form.

Pull ups in 1 or 2 sets will be fine.

Fun and long one

 

THURSDAY

Skill/strength

Snatch

5x 2 muscle snatch + 2 snatch Balance ( PL)
4 x 1 snatch DL + 1 snatch power pull + 1 snatch 70%

4 x 1 snatch lift off + 1 snatch 80%

WOD:

For time

20 burpee box jump

20 box jump

20 burpee

60 Snatch

 

FRIDAY

Skill/strength

Ring MU week 3/4

Drills

Jumping ring MU

Assisted Ring MU

WOD:

3 rounds for Max Reps

2 min – 1.45” max Cal

2 min – 1.45” max wall ball

2 min – 1.45” max weighted sit up with 1 DB and arms extended 15/10 kg

 

Remember that this is an 18 min workout. For the calories take it easy and for the sit up and wall ball break in 2 sets so you make good use of the time. If you need to stop before the 1.45” mark please do so in order to rest a bit more

 

Gear 2 WOD

 

SWEATURDAY

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SUNDAY REPEAT DAY

5 Rounds

12 DB bent over reverse fly

12 Skull crusher with barbell

12 Bicep curl with barbell

WOD:

Repeat from 31/10/2019

5 RFT

1 round of DT

10 pistol squat

 

16 min time cap

Antonio 12:19

Gear 2 WOD

PJ

PJ