*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
