Shoulder mobility
3 rounds
10 x inch worm
5 x burpees
10 x oh walking lunge
10 x press ups
8 min OMEM
1 x Clean and jerk at 80%
'Karen'
For time
150 wall balls 8/4
Thursday 28 February 2013
Wednesday 27 February 2013
Wednesday 27th February
Shoulder mobility
3 rounds
10 x inch worm
5 x burpees
10 x oh walking lunge
10 x press ups
12 min OMEM
1x snatch
1x overhead squat
5x3 strict press
8 min AMRAP
5 x 'Curtis P's
10 box jumps 30/24
http://www.youtube.com/watch?v=uLff8fhPIQg
3 rounds
10 x inch worm
5 x burpees
10 x oh walking lunge
10 x press ups
12 min OMEM
1x snatch
1x overhead squat
5x3 strict press
8 min AMRAP
5 x 'Curtis P's
10 box jumps 30/24
http://www.youtube.com/watch?v=uLff8fhPIQg
Tuesday 26 February 2013
Monday 25 February 2013
Monday 25th February
Shoulder mobility
3 rounds
10 x inch worm
10 x oh walking lunge (light plate or kb overhead)
10 press ups
3 x 5 push press
5 x 3 front squat
'Angie'
For time
100 x pull ups
100 x press ups
100 x sit ups
100 x air squats
3 rounds
10 x inch worm
10 x oh walking lunge (light plate or kb overhead)
10 press ups
3 x 5 push press
5 x 3 front squat
'Angie'
For time
100 x pull ups
100 x press ups
100 x sit ups
100 x air squats
Saturday 23 February 2013
Sunday 24th February
Shoulder Mobility
3 rounds
10 x air squats
10 x burpees
5 x ring dips
5 x inch worm
7 min OMEM
1 x hang clean
1 x clean
1 x push jerk
'Isabel'
30 x power snatch 62.5/40
3 rounds
10 x air squats
10 x burpees
5 x ring dips
5 x inch worm
7 min OMEM
1 x hang clean
1 x clean
1 x push jerk
'Isabel'
30 x power snatch 62.5/40
Monday 11 February 2013
Tuesday 12th February
Shoulder mobility
Run 400m then
3 rounds of 5 burpees, 5 pull ups, 10 air squats
10 minutes to Jerk for 1RM
7 minute OMEM 1 x 3 position snatch (see video)
Front Squat at 80%
2-4-6-8-6-4-2
Rest as needed between sets
12 minute AMRAP
12 burpees
9 push press 50/30
6 toes to bar
(nicked this last part from CrossFit Norwich as I enjoyed it so much!)
http://www.youtube.com/ watch?v=UtErhcCYBZk
Sunday 10 February 2013
Monday 11th February
Shoulder mobility
Run 400m then
3 rounds of 5 burpees, 5 pull ups, ten air squats
10 minutes to Snatch for a 1RM
7 minute OMEM 2x hang clean
High Bar Back Squat at 80%
2-4-6-8-6-4-2
Rest as needed between sets
7 minute AMRAP
5 power snatch (60kg rx'd)
15 hand release press ups
30 Double Unders
Post Snatch load and Metcon score to comments
Shoulder mobility
Run 400m then
3 rounds of 5 burpees, 5 pull ups, ten air squats
10 minutes to Snatch for a 1RM
7 minute OMEM 2x hang clean
High Bar Back Squat at 80%
2-4-6-8-6-4-2
Rest as needed between sets
7 minute AMRAP
5 power snatch (60kg rx'd)
15 hand release press ups
30 Double Unders
Post Snatch load and Metcon score to comments
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