Author Archive

Saturday

CrossFit Return – WOD

Weightlifting

Front Rack Lunge (4 x 8 e/l )

Please roll out, mobilise upper back and lats

5 x Man Makers Each Arm

Metcon

See board

Friday Open Week 3 17. 3

CrossFit Return – WOD

Metcon

CrossFit Games Open 17.3 (AMRAP – Reps)

Prior to 8:00, complete:

3 rounds of:

6 chest-to-bar pull-ups

6 squat snatches (95# / 65#)

Then, 3 rounds of:

7 chest-to-bar pull-ups

5 squat snatches (135# / 95#)

*Prior to 12:00, complete 3 rounds of:

8 chest-to-bar pull-ups

4 squat snatches (185# / 135#)

*Prior to 16:00, complete 3 rounds of:

9 chest-to-bar pull-ups

3 squat snatches (225# / 155#)

*Prior to 20:00, complete 3 rounds of:

10 chest-to-bar pull-ups

2 squat snatches (245# / 175#)

Prior to 24:00, complete 3 rounds of:

11 chest-to-bar pull-ups

1 squat snatch (265# / 185#)

*If all reps are completed, time cap extends by 4 minutes.

CrossFit Games Open 17.3 (AMRAP – Reps)

Prior to 8:00, complete:

3 rounds of:

6 chest-to-bar pull-ups

6 squat snatches (95# / 65#)

Then, 3 rounds of:

7 chest-to-bar pull-ups

5 squat snatches (135# / 95#)

*Prior to 12:00, complete 3 rounds of:

8 chest-to-bar pull-ups

4 squat snatches (185# / 135#)

*Prior to 16:00, complete 3 rounds of:

9 chest-to-bar pull-ups

3 squat snatches (225# / 155#)

*Prior to 20:00, complete 3 rounds of:

10 chest-to-bar pull-ups

2 squat snatches (245# / 175#)

Prior to 24:00, complete 3 rounds of:

11 chest-to-bar pull-ups

1 squat snatch (265# / 185#)

*If all reps are completed, time cap extends by 4 minutes.

CrossFit Games Open 17.3 Scaled (AMRAP – Reps)

Prior to 8:00, complete:

3 rounds of:

6 jumping chin-over-bar pull-ups

6 squat snatches (45# / 35#)

Then, 3 rounds of:

7 jumping chin-over-bar pull-ups

5 squat snatches (75# / 55#)

*Prior to 12:00, complete 3 rounds of:

8 jumping chin-over-bar pull-ups

4 squat snatches (95# /65#)

*Prior to 16:00, complete 3 rounds of:

9 jumping chin-over-bar pull-ups

3 squat snatches (115# / 75#)

*Prior to 20:00, complete 3 rounds of:

10 jumping chin-over-bar pull-ups

2 squat snatches (135# / 95#)

Prior to 24:00, complete 3 rounds of:

11 jumping chin-over-bar pull-ups

1 squat snatch (155# / 105#)

*If all reps are completed, time cap extends by 4 minutes.

* Power snatches with overhead squats permitted

Thursday Open Week 3

CrossFit Return – WOD

Weightlifting

Push Press (5 x 5 )

Keep Light.

8 x Bulgarian Split Squats no weight

Metcon

Metcon (No Measure)

12min EMOM

12 Russian Swings

12 Down ups with Jump

Big Wednesday Open Week 3

CrossFit Return – WOD

Gymnastics

12 Min EMOM

1. 8 x Deadlifts (light – 60%)

2. 3-6 Ring Muscle Ups / 8 – 12 Dips / 30sec Hold/ French Dip Hold/ 8-12 Push Ups

3. 40 Double Unders / 80 Skips

Metcon

Metcon (AMRAP – Rounds)

16min AMRAP

30 Wall Balls (10/6)

20 Overhead Reverse Lunges (20/10)

15 Box Jumps

10 Burpees

2 Lane Runs

Tuesday

CrossFit Return – WOD

Weightlifting

Power Snatch (5 x 3)

Pause at knee for 3 secs

8 x Lateral Raises with Plates

Metcon

Metcon

Metcon (Time)

7 Rounds For Time (11min CAP)

7 Overhead Squat (40/30)

7 Burpees

Monday Open Week 3

CrossFit Return – WOD

Weightlifting

Back Squat (5 x 4 Tempo 4 secs)

superset with

5-10 strict HSPU/Kipping Practice/ 5-10 Pike Push Ups/ 2 x Wall CLmibs + 10 Tempo Push Ups

Rest 90secs-2mins, Double Under practice

Metcon

Metcon (Time)

3 RFT (13min CAP)

60 Double unders / 120 Skips

20 Front Squats (50/35)

60 Double unders / 120 Skips

15 HSPU/ Push Ups

Super Sunday

CrossFit Return – WOD

See Board!

Super Saturday Open Week 3

CrossFit Return – WOD

Weightlifting

G2: Clean Pull (3 x 3 )

Then 15mins

2 x Hang Cleans + 1 Clean

g1 : Power Clean (5 x 3 )

Metcon

Metcon (Time)

Partner WOD

Friday Open Week 2

CrossFit Return – WOD

17.2

CrossFit Games Open 17.2 (AMRAP – Reps)

12 Minute AMRAP

2 rounds of:

50-ft. weighted walking lunge

16 toes-to-bars

8 power cleans

Then 2 rounds of:

50-ft. weighted walking lunge

16 bar muscle-ups

8 power cleans

M: 50-lb. dumbbells

F: 35-lb. dumbbells

* alternating between toes-to-bars and bar muscle-ups every 2 rounds

CrossFit Games Open 17.2 Scaled (AMRAP – Reps)

12 Minute AMRAP

2 rounds of:

50-ft. weighted walking lunge

16 hanging knee-raises

8 power cleans

Then 2 rounds of:

50-ft. weighted walking lunge

16 chin-over-bar pull-ups

8 power cleans

M: 35-lb. dumbbells

F: 20-lb. dumbbells

* alternating between hanging knee-raises and chin-over-bar pull-ups every 2 rounds

Thursday Open Week 3

CrossFit Return – WOD

Weightlifting

5 Rounds (25mins)

Rest 90 secs, 8 Scap Pull Up + 8 Scap Push Ups

Metcon

Metcon (AMRAP – Rounds and Reps)

12 min AMRAP

24 KB Swings (24/16)

12 Jumping Air Squats

10 Push Ups

rest 30secs