Wednesday 1st May 2019
Today's Training
CrossFit
Every 2 minutes x 5
5 Touch and Go Power Cleans
- Aim to work across at around 75% 1RM for Strength/Power development
- For technical development start at around 50% and build weight across as technique allows.
Partner WOD
In pairs and alternating rounds complete AMRAP in 18 minutes:
8 Front Squats 70/50kg
30/24 Calorie Row, Ski or Bike
Barbell Club at 6pm
8 Front Squats 70/50kg
30/24 Calorie Row, Ski or Bike
Barbell Club at 6pm
20mins:
Pull to Knee + Halt Snatch - Work up to heavy 2+1
15mins:
Pull to Knee + Halt Clean + Jerk - Work up to heavy single
Strength Training at 7pm
Chest and Triceps
A) DB Chest Press 5 x 10
Rest 2-3 minutes between sets
B) 3 sets:
Single Arm DB Press x 8-12 each arm
DB Flyes x 10 reps
Rest 60 seconds between exercises
C) EMOM9 (3 rounds):
1) 30 seconds Press Ups/Dips
2) 30 seconds Sit Ups
3) 30 seconds DB Russian Twists
Endurance Training at 8pm
PARTNER WOD
*Alternating every 90 secs
*1 person work, 1 person rest
3 rounds each, alternating
In 90 secs-
15/12 cal row/ski
Max burpee plate jumps
3 rounds each, alternating
In 90 secs-
150m run
Max plate GTOH
3 rounds each, alternating
In 90 secs-
15/12 cal AB/bike
Max Toes to bar/v-sits/tuck ups
