W/C 28th Jan 2018

A) Crossfit Total Part A

Establish 1RM Back Squat

B) For Time

10 strict pull ups

20 press ups

30 squats

Row/Run/Ski 2,000 m

15 strict pull ups

30 press ups

45 squats

Row/Run/Ski 1,000 m

20 strict pull ups

40 press ups

60 squats

Row/Run/Ski 500 m

Tuesday 29th January

A) Crossfit Total Part B

Establish 1RM Strict Press

B) Complete as many rounds and reps as possible in 6minutes of:

5 Single Dumbbell Box Step-Overs

10 Single arm Dumbbell Push Presses

Rest 2 minutes, and when the running clock reaches 8:00…

Complete as many rounds and reps as possible in 5 minutes of:

5 Single Dumbbell Box Step-Overs

10 DB Goblet Squat

Rest 2 minutes, and when the running clock reaches 15:00…

Complete as many rounds and reps as possible in 5 minutes of:

5 Single Dumbbell Box Step-Overs

10 DB Alt arm Snatch 

Wednesday 30th January

A) i Crossfit Total Part C

Establish 1RM Deadlift

ii Post Crossfit Total (Monday + Tuesday + Wednesday score) 

B) 20min AMRAP 

8 T2B 

10 Hang Clean and Jerk 42.5/30kg

12 Cal Row/Ski/Bike

Thursday 31st January

A) Every 2 minutes, for 18 minutes (3 sets) of:

Station 1 – 15 Bench Press 60/35kg

Station 2 – 10 Ring Muscle ups or 10 BMU (hardest variation) 

Station 3 – Hollow Rocks or Hold x 60 seconds

B) 3 rounds for time of:

25 Wall Balls 9/6kg

20 Box Jumps 24/20

15 Pull ups

10 Burpees

Friday 1st February

In teams of two, partners alternate complete rounds until they have completed 10 Rounds: 

(20min Time Cap) 
10 Goblet Squats 24/16kg
15 Kettlebell Swings 24/16kg
100m Run

In teams of two, partners alternate complete rounds until they have completed 10 Rounds:

(20min Time Cap)

10 Alt Arm KB snatch 24/16kg

15 KB Thrusters 24/16kg

100m Row

Saturday 2nd February

Every 10 minutes, for 40 minutes (4 sets) for times:
80 DU’s
20 HSPU or L-Seated DB Presses
80 Alt Leg Lunges
20 Alternating Cossack Squats with Kettlebell Goblet Hold
400m Run/Row/Ski

- Score is slowest round

Sunday 3rd February

Three sets for max reps of:
60 sec Wall Ball 9/6kg

60 sec Deadlifts 42.5/30kg
60 sec KB Swing 24/16kg

60 sec Hang Cleans 42.5/30kg
60 sec Box Jumps 24/20

60 sec STOH 42.5/30kg

60 sec Burpee Pull ups

60 sec Back Squats 42.5/30kg

Rest 2mins