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!!!

Thursday 28th February

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

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