Monday 3rd June

TEST WEEK

 Handstand

10 mins to establish a best effort freestanding handstand hold

Back Squat

 20 minutes to establish a 1RM Back Squat

Helen

 3 rounds for time
400m run
21 Kettlebell Swings 24/16
12 Pull Ups

I'm trying to keep a track of everyone's results this week, as we will be re-testing in the near future, so either comment with your score, or let me know somehow!!!

Saturday 1st June

Deadlift

3 x 5 (heavy as possible)

 

 Snatch Grip Behind The Neck Push Press

5 x 3 (heavy as possible)

  

5 Rounds For Time

5 Cleans 50kg
10 Wallballs 8kg
15 Toes To Bar
400m Run

 

 

Friday 31st May

  Back Squat

 6 x 2 @ 80%

Olympic Total

3 x 1 Snatch
3 x 1 Clean and Jerk
Score is heaviest Snatch and heaviest Clean and Jerk added together.

5 Rounds For Time
1 Rope Climb
3 Power Snatch 60kg/40kg
7 Burpess
9 Sit Ups

Thursday 30th May

 Rest/Catchup

I will be about if anyone wants any technique coaching on anything. Just ask!

Wednesday 29th May

Back Squat

6x6 @ 80% (ouch)

 

Clean & Jerk  

(percentages are from your 1RM clean, however, attempt to jerk every rep!)
3 waves of 4 sets of 1
Start the first wave at 70%,increase the load each rep.
Start each wave heavier than the first rep of the previous wave.


I know a few people hit the Hero WOD 'Riggers' for Drummer Lee Rigby over the weekend. However, I feel that from now on, we should hit a Hero WOD together EVERY Wednesday. So, for the first 'Hero Wednesday', let's have, courtesy of CrossFit Cardiff:

'Riggers'

For time

22 Calorie Row
25 Squat Cleans 42.5kg/30kg
22 Double Unders
25 Bar-hop Burpees
22 Double Unders
25 Push Press 42.5kg/30kg
22 Double Unders
25 Pull Ups
22 Calorie Row

When it gets hard, remember why...

Tuesday 28th May WOD

Spend 10 minutes working on the gymnastic skill of your choice.

Push Press
5x5 (heavy as possible)

Weighted Pull Ups
5x5


20 Min AMRAP
21 Toes To Bar
15 Press Ups
9 Air Squats
400m Run

Post rounds/reps to comments.

Friday 29th February

Shoulder mobility
3 rounds
10 x inch worm
5 x burpees
10 x oh walking lunge
10 x press ups

In a 40 minute window...

0-10 Establish a 5RM Back Squat
10-20 run 400m, 40 air squats, 30 kb swings 24/16, 20 sit ups, 10 pull ups
20-30 Establish a 5RM push press
30-40 run 400m, 40 air squats, 30 kb swings 24/16, 20 sit ups, 10 pull ups

If you finish within that 10 minute window, rest until the next ten minute starts (earn your rest!!!)
If your time on '30-40' is more than 30 seconds slower than your time for '10-20' treat yourself to a 50 burpee penalty!!!