Jason
Nov 3, 20182 min
*Please note due to some unavoidable circumstances there are some modified times on Thursday and the schedule will be as follows:
6am: CrossFit
7am: CrossFit
8am until 3pm: Gym Closed
3pm to 430pm: Open Gym
4.30pm: CrossFit
5.30pm: CrossFit
6.30pm: CrossFit / Open Gym
Thanks for your understanding.
MONDAY:
Fitness:
1.
Snatch or Power Snatch: Build to a Heavy Single
2.
7 Min AMRAP
7 Muscle Snatch 35/25kg
14 Sit Ups
Performance:
1.
Snatch: Build to a 1RM
2.
Outlaw Snatch Efficiency Test:
5 Min OTM: 2 Squat Snatch @ 80%
then directly into
Max Reps at 80% In 2 minutes.
Compare to 02.04.2014
Jason 21 Reps
Laura Turner 15 Reps
Sweat:
Mikko Triangle
10 Rounds:
1 Minute Bike Calories
1 Minute Row Calories
1 Minute Ski Calories
1 Minute Rest
*Hold one number across all movements for the entire workout. Pick something you know you can get.
**If you have done this before and completed a number, now increase by 1 and try to hold that.
TUESDAY:
Fitness
1.
Skill: Challenging 5 rep KB Wrist Raise
2.
21-18-15-12-9:
DB Push Press (22.5/15kg)
Pull-Ups
Calorie Row
200 Meter Run
Performance:
See Fitness
WEDNESDAY:
Fitness:
1. For Quality: 4 Rounds alt E90 Sec
8 Bent over Rows
16 KB Twist Put Downs
2.
12 Min AMRAP
60m Sandbag Carry (65/45kg)
40 DB Front R Alt Step Ups (22.5/15kg)
20 KB Swings 32/24kg
Performance:
See Fitness
Sweat:
In Pairs:
150/125 Calorie Ski
150/125 Calorie Row
*For the ski, your partner must be in a plank hold to continue working. For the Row your partner must be in a wall squat.
THURSDAY:
There is a modified schedule just for today, please check the top of the page for details.
Fitness:
Every 3 minutes x10
400m Run
*If a 400m drops below 2 min, on the next interval do a 200.
Score is total time.
Performance:
See Fitness
No Gymnastics this week, there will still be Open Gym.
FRIDAY:
Fitness:
AMRAP 5:
Buy In: 35/25 Calorie Assault Bike
Directly Into…
12 Deadlifts (80/60)
12 Lateral Barbell Burpees
Rest 5 Minutes
AMRAP 5:
Buy In: 25/18 Calorie Assault Bike
Directly Into…
9 Deadlifts (100/70)
9 Lateral Barbell Burpees
Rest 5 Minutes
AMRAP 5:
Buy In: 18/13 Calorie Assault Bike
Directly Into…
6 Deadlifts (125/82.5)
6 Lateral Barbell Burpees
Performance:
See Fitness
SATURDAY:
Fitness:
Teams of 2:
For Time:
50-40-30-20-10:
Calorie Row
Toes to Bar
Directly Into…
50-40-30-20-10:
Burpee Box Jump (24/20)
Goblet Squat 32/20kg
Performance:
See Fitness
Post results to Beyond the Whiteboard.
SUNDAY:
Rest Day
Open Gym 10am - 12pm