Saturday 18 January 2014

Saturday 18th January

CrossFit Total

3 attempts at each lift:
1RM Back Squat
1RM Strict Press
1RM Deadlift

Friday 17 January 2014

Friday 17th January

Jerk

OMEM for 7 mins
1 x Jerk

Strength

Work to a 1RM strict press

Met Con

12 minute AMRAP
Burpees
with omem 3 power snatch 50/30

Thursday 16 January 2014

Thursday 16th January

Strength

Back squat 10 sets of 2 reps at 85%
Sumo deadlift 6 sets of 2 reps at 65%

Accessory Work

4 x 10 x-band walks
4 x 10 back extensions

Met Con

For time
15-10-5
Back Squat 100/60
Box Jump 30/24

Tuesday 14 January 2014

Tuesday 14th January

Clean

Every 45 seconds for 15 minutes
1 x clean 1 x jerk

Strength

Bench press 9 sets of 3 at 65%

Accessory Work

4 x 5 weighted pull ups
4 x 10 hanging straight leg raise

Met Con

3 rounds for time
500m row
25 burpees

Monday 13 January 2014

Monday 13th January

Snatch

Every 30 seconds for 6 minutes
1 x Snatch

Strength

Work to a 5RM Deadlift

Accessory Work

4 x 10 banded kbs
4 x 10 hollow rocks

Met Con

"Grace"
For time
30 Ground to overhead 62.5/45

Saturday 11 January 2014

Saturday 11th January

Olympic Total

Work to a 1RM Snatch
Work to a 1RM Clean and Jerk

Met Con

For time
50 Double unders
40 Wall balls 8/5
30 Kettlbell swings 24/16
20 Deadlifts 60/40
10 Over-Bar-Burpees
5 Power Snatch 60/40
10 Over-Bar-Burpees
20 Deadlifts 60/40
30 Kettlebell swings 24/16
40 Wall balls 8/5
50 Double unders

Friday 10 January 2014

Friday 10th January

Strength

Bench Press for a 3RM

Met Con

5 rounds for time
10 Thrusters 60/40
10 Strict pull ups
10 Power cleans 60/40
10 Strict ring dips

Thursday 9 January 2014

Thursday 9th January

Strength

Back Squat 12 sets of 2 reps at 80%
Deadlift 6 sets of 1 at 65%

Met Con

12 minute AMRAP
25 Wall balls 8/5
25 Double unders
5 Chest to bar pull ups

Tuesday 7 January 2014

Tuesday 7th January

Clean

OMEM for 8 minutes
3 x clean 1 x Jerk

Strength

Strict press 9 sets of 3 at 65%

Met Con

20 minute AMRAP
10 thrusters 50/30
10 burpees
Rest 1:1

Monday 6 January 2014

Monday 6th January

Snatch

OMEM for 6 minutes
1 x power snatch 1 x snatch balance

Then

OMEM Snatch ladder
Perform 1 x snatch each minute. Start at 40kg, increase by 5kg after each rep

Strength

Work to a 5RM Back Squat

Met Con

For time
9-7-5
Snatch 62.5/40
Muscle Up
400m Run

Friday 3 January 2014

Friday 3rd January

Strength

Back Squat 10 sets of 2 at 85%

Met Con

For time
21-15-9
Thruster 60/40
Box jump 30/24

Thursday 2 January 2014

Thursday 2nd January

Jerk

OMEM for 7 minutes
2 x Jerk

Strength

Work to a 5RM Push Press

Accessory

4 x max strict pull ups
4 x max handstand press ups

Met Con

For time
27-21-15-9
Wall Balls
Double Unders
Burpees
CrossFit Journal: The Performance-Based Lifestyle Resource
Mobility WOD