Weightlifting

E2MOM (every 2nd minute) for 16 minutes.

Clean and Split Jerk.

Add weight each round. Last rounds should be above 85%.

Suffering

2min AMRAP

Back Squat @ 70%

Rules;

- Use rack.

- Can be split into sets.

- Go hard, but be safe (must use spotters).

Optional

4 rounds (not timed):

10 x Tall Muscle Snatch

5 x Box Jump (go high)

Improve your CrossFit

Yoga and Pilates have started! 30€ gets you access to 4 classes each month (2 of each). Yoga for mobility, balance, co-ordination and wellbeing, Pilates for core strength, mobility and positional strength. Ask Ben.

 

Practice

Find the heaviest weight you can safely handle for 5-10 x American Swing.

Benchmark

Nate

20 Min AMRAP of

2 x Ring Muscle Up

4 x HSPU*

8 x American Swing Kettlebell @ 32kg

- Previous: 20th May 2013, 11th September 2012, 27th July 2012.

*kipping allowed, if you have passed the test.

Optional

8 x 20s hold /10s rest of Side Plank. Do 4 rounds on one side before swapping to other side.

Improve your CrossFit

Yoga and Pilates have started! 30€ gets you access to 4 classes each month (2 of each). Yoga for mobility, balance, co-ordination and wellbeing, Pilates for core strength, mobility and positional strength. Ask Ben.

Sunday 28th September

Posted: September 27, 2014 in WOD
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Yoga today 1430-1600.

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Saturday 27th September

Posted: September 26, 2014 in WOD
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Open Gym 1000-1300

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Friday 26th September

Posted: September 25, 2014 in WOD
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*Deload Week – Recover and practice new skills *

Strength

A1) Sumo Deadlift

5 reps  @ 50% of conventional DL 1RM.

4 @ 60%

3 @ 70%

2 @ 80%

A2) Bar Dip

Do a comfortable set between each set of the deadlift.

Conditioning

5 x 300m Row

Improve your CrossFit

Yoga and Pilates have started! 30€ gets you access to 4 classes each month (2 of each). Yoga for mobility, balance, co-ordination and wellbeing, Pilates for core strength, mobility and positional strength. Ask Ben.

Thursday 25th September

Posted: September 24, 2014 in WOD
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*Deload Week – Recover and practice new skills *

Technique

Split Jerk technique and positioning: Split Press, this Jerk Balance variation, full Split Jerk.

Power Clean. Foot work, receiving the bar (scarecrow clean) and hip extension.

Conditioning

12,10,8,6,4,2 reps of

Wall Ball

Walk 20m

Kipping Pull-Up*

Walk 20m

*Be sure to scale to a comfortable number this week.

**Not for time

Improve your CrossFit

Yoga and Pilates have started! 30€ gets you access to 4 classes each month (2 of each). Yoga for mobility, balance, co-ordination and wellbeing, Pilates for core strength, mobility and positional strength. Ask Ben.

Wednesday 24th September

Posted: September 23, 2014 in WOD
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Open Gym

1600-2030

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