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FRIDAY 27TH APRIL

crossfit geelong

FRIDAY 27TH APRIL

WOD

FRONT SQUAT 10 x 1 @ 85% TEMPO 310   YOU’LL BE GIVEN 10 MINS TO COMPLETE THIS.     15MIN AMRAP   15M LUNGE (DB) 30M BEAR CRAWL 10 DB SNATCH   400M RUN                 **NOTES HEAVY, HEAVY, HEAVY, LAST BIT OF FRONT SQUATTING AT TEMPO.  …

crossfit geelong

THURSDAY 26TH APRIL

WOD

  CHOOSE A GROUP OF THREE: FIRST IN, BEST DRESSED ON THE MACHINES.     1MIN ON/10 SEC TRANSITION     YOU HAVE 30 MINS (30 ROUNDS) TO ACCUMULATE MAX METRES AND REPS     1) ROWING- METRES 2) BURPEES- REPS 3) REST     1) SKI ERG- METRES 2) BURPEES- REPS 3) REST  …

crossfit geelong

WEDNESDAY 25TH APRIL

WOD

  ANZAC DAY     “GALLAGHER AND McDONALD”   2 ROUNDS OF:   200M RUN 16 KB SWINGS (24/16kg) 16 PULL UPS 16 FRONT SQUATS (50/30kg) 200M RUN 14 KB SWINGS (24/16kg) 14 PULL UPS 14 FRONT SQUATS (50/30kg) 200M RUN 12 KB SWINGS (24/16kg) 12 PULL UPS 12 FRONT SQUATS (50/30kg)

crossfit geelong

TUESDAY 24TH APRIL

WOD

  SNATCH PRACTICE: EITHER 10MIN EMOM OR 10MIN AMRAP   HANG HI PULL + HANG SNATCH         25-20-15-10-5   DB THRUSTER (20/15) T2B/PROGRESSION                   **NOTES LAST WEEK OF SNATCH PRACTICE, WE WILL PROGRESS ON FROM HERE J   ANOTHER SUPER HARD DB THRUSTER WORKOUT-…

MONDAY 23TH APRIL

WOD

  STRICT GYMNASTICS 10 MINUTES AMRAP (FOR QUALITY)   1-2-3-4-5-6-7 ETC… PUSH UP/HSPU C2B PULL UP PISTOL/SINGLE LEG SQUAT X2       3 ROUNDS   10 POWER CLEANS 100 DOUBLE UNDERS 40 WALL BALLS          COMP:                                    ATH:      75/45                                     50/30      85/55                                     55/35      95/65                                     60/40   **NOTES  LAST WEEK OF STRICT…

FRIDAY 20TH APRIL

WOD

STRICT GYMNASTICS 10 MINUTES AMRAP (FOR QUALITY)   1-2-3-4-5-6-7 ETC… PUSH UP/HSPU C2B PULL UP PISTOL/SINGLE LEG SQUAT X2       21-18-15-12-9-6-3 BOX JUMP PUSH UP POWER SNATCH @ 35/20                             **NOTES STRICT GYMNASTICS, CONTINUING TO WORK ON YOUR STRENGTH AND…

THURSDAY 19TH APRIL

WOD

1000M RUN 500M RUN 400M RUN 200M RUN   EACH RUN YOU WILL REST HALF THE TIME IT TOOK YOU, I.E 5:00/1000M YOU’LL REST 2:30         50 CLEAN AND JERKS FOR TIME   THIS IS TWO SEPERATELY SCORED WORKOUTS WITH THE FIRST 30 REPS (GRACE) BEING SCORED AS ONE, THEN THE TOTAL…

WEDNESDAY 18TH APRIL

WOD

FRONT SQUAT 8 x 2 @ 70% TEMPO 310   YOU’LL BE GIVEN 12 MINS TO COMPLETE THIS.       15 ROUNDS FOR MAX REPS 1 MIN ON 30 SECS OFF   WALL BALL (9/6KG) PULL UP DB SNATCH (20/15)   6MIN AMRAP 10 WALL BALL 10 PULLUP 10 DB SNATCH      …

TUESDAY 17TH APRIL

WOD

  0-10:00   PARTNER WOD 1:1 40M SHUTTLE RUN 7 KB SUMO DL HP   10:00-20:00   BY YOURSELF: 10 T2B/PROGRESSIONS 30 DOUBLE UNDERS/50 SKIPS     (3MIN SETUP/PACKUP TIME)   23:00-30:00   BUILD TO HEAVY 3 DEADLIFT- ROUGHLY 85% 1RM (TECHNIQUE PERMITTING)   30:00-35:00   WITH PARTNER GOING 1:1 3 DEADLIFTS @ 50-55% OF…

MONDAY 16TH APRIL

WOD

SNATCH PRACTICE: EITHER 10MIN EMOM OR 10MIN AMRAP   HANG HI PULL + HANG SNATCH   10 ROUNDS FOR TIME   10 DB THRUSTERS (ONE SIDE PER ROUND)   10 BURPEES OVER DB         COMP:                                      ATH:    22.5/15                                  17.5/10               ***NOTES ONLY 2 MORE WEEKS TO PRACTICE…