18/02/22

Strength

Snatch
8 x 1 @ 65-72% every 15 sec/ 2mins
8 x 1 @ 70-77% every 15 sec/2 mins
6 x 1 @ 72-80% every 20 sec/2 mins
4 x 1 @ 75-80% every 30 sec/2 mins
4 x 1 @ 77-85% every 30 sec/2 mins
4 x 1 @ 80-87% every 40 sec/3 mins

WOD

21-Burpee Buy in
Than:
21-15-9
SDLHP #75 #115
Pull-ups
 

18/02/21

Strength

Back-Squat (35 mins)
10 x 10 @ 85% (week 6 of 6)
REST 90 seconds after each set
 

WOD

7 min AMRAP
5- Single-Arm-KB Clean & Press #16 #24 (Left arm)
10-Single-Arm-Overhead Walking lunges w/KB #16 #24
5- Single-Arm-KB Clean & Press #16 #24 (Right arm)
10-Single-Arm-Overhead Walking lunges w/KB #16 #24

18/02/19

Strength

Clean & Jerk
12 min EMOM
*Start around 60-65 % Increase weight
finish no heavier than 85%

WOD

15 min AMRAP
50- Double-Under
40-KB-Swings #16 #24 (American)
30- Sit-ups
20- KB-Goblet Squats
10- HSPU

18/02/16

Strength

Deadlift- 12 min's to work up to a heavy triple

WOD

CrossFit Open Workout 17.4
13 min AMRAP

55- Deadlifts #155 #225
55- Wall-Balls #14 #20
55- Calorie Row
55- HSPU

18/02/15

Strength

Turkish Get-ups
20 min's to work up to a heavy set

WOD- 10 mins

2- Turkish Sit-ups #25 #45
2- Plate-Hop-Burpees
2- Walking lunges/plate Overhead #25 #45
4- Turkish Sit-ups #25 #45
4- Plate-Hop-Burpees
4- Walking lunges/plate Overhead #25 #45
6- Turkish Sit-ups #25 #45
6- Plate-Hop-Burpees
6- Walking lunges/plate Overhead #25 #45
etc... continue pattern until time expires