Saturday

CrossFit Return – WOD

WOD

Happy 6th birthday CFR!!!

Join us at 9.30 for a sweaty birthday workout… and a 99 from the ice cream van!

Back to the gym tonight from 7.30 for some well deserved refreshments!

See Full Workout

Friday

CrossFit Return – WOD

Part A

E2MOM x 5 sets each

Complete 1 Wall climb after each set

(Add shoulder taps x 10)

Shoulder Press (5,5,5,5,5)

Push Press (5,5,5,5,5)

Metcon

Metcon (Time)

5 RFT

12 Deadlifts 80/60

9 Burpees Bar Hops

6 HSPU/9 Push ups

*1 min rest

See Full Workout

Thursday

CrossFit Return – WOD

Part A

Back Rack Lunge (5X8 e/l)

T2B work

– T2IB x 4-6

– Skin the cat x 2/Strict T2b

– Knees 2 elbow (Kip and crunch)

Side lying clam x 5 e/s

Metcon

Metcon (AMRAP – Rounds and Reps)

13 min Amrap

OH DB walking lunges over and back (Right then left)

8 Push Press each arm

OH DB walking lunges over and back (Right then left)

8 T2b

See Full Workout

Wednesday

CrossFit Return – WOD

Metcon

Part A

5 min EMOM

Ring Rows/Elevated Ring rows x 12 reps

Rest 1 min

5 min EMOM

Strict C2B x 5-6/ Strict Pull up x 5-6/Banded off rig x 8

Rest 1 min

5 min EMOM

Bar muscle up x 3-4 reps/Banded Bar mu x 3/ Kipping C2B x 4-6 reps/ Banded Kip x 6-8 reps

Metcon (Time)

For time

2 Lane runs

21-15-9

Wallballs 10/6

KBSwings 24/16

*7 min cap

1 min changeover then

12min EMOM

1. 1 Lane run

2. 15 Wallballs

3. 18 KBSwings

20mins total

Part C

3 rds

Side plank x 20 sec E/s

into max plank hold

Rest as needed

See Full Workout

Tuesday

CrossFit Return – WOD

Weightlifting

Power Snatch (3)

Warm up to about 65% of 1rm Then Lift every 90sec – increase weight if technially good (10-12 sets of 3)

New lifters Hang power Snatch x 6

After each lift complete 3-5 Vertical jumps

**Mobilise shoulders

Metcon

Metcon (Time)

For time

20 Hang power snatch 42.5/30kg

20 Over head Squat

15 Down up bar hops

15 Hang power snatch

15 Overhead Squat

15 Down up bar hops

10 Hang power Snatch

10 Overhead Squat

15 Down up Bar hops

Cool Down

Kneeling Shoulder stretch x 30 sec

Lying back on roller x 30 sec

Banded pull aparts x 15 reps

See Full Workout

Monday

CrossFit Return – WOD

Part A

Paused Front Squat (6,6,6,6,6)

Aim to hit at least 3 sets at heaviest weight

S/s Split Squat x 8 e/l

Side plank x 30 sec

Metcon

Metcon (Time)

3RFT 16 min cap

3 Lane runs

8 front squats

12 Burper Box jumps

16 kbswings

See Full Workout

Sunday

CrossFit Return – WOD

Beach WOD @ Inchydoney
10.30am by the surf school

(9.30am at gym to car pool)

See Full Workout

Saturday

CrossFit Return – WOD

Metcon

Metcon (AMRAP – Rounds and Reps)

Teams of 3

30 min Running clock

Bike 3K/2.2K

into

Amrap of:

30 Burpee Box Jumps

45 Thrusters

60 Abmat Situps

75 KBSwings

2 Lane runs together

Part B

Turkish Get Up

7 min Amrap alternating arms

*Choose a load that you can keep moving

See Full Workout

Friday

CrossFit Return – WOD

Weightlifting

Power Snatch (3)

In 15 mins work to a TNG heavy Power Snatch x3 reps

(Focus on catch position each rep)

Fitness- Sets of 5

Molbility – Plate overhead x20-30 sec

Then

6 min Emom

3 Hang Power Snatch at 85-90 % of above

Metcon

Metcon (AMRAP – Reps)

11min Ladder….

5 Power Snatch

5 Box Jumps

1 lane run

* Add 2 reps each round but not on run

See Full Workout