Tuesday, 3 March 2015

Skill work – handstands / HSPU

Clean – 4 x 2 reps @70% 1RM,
4 x 1 rep @ 80% 1RM, EMOM
Deadlift – 2@85%, 1@ 95%,
1@105% 1RM

5 rounds, EMOM
Minute 1: row 150m
Minute 2: 7-10 HSPU
Minute 3: 5-7 muscle ups

Cash out
400m Farmer’s carry

Monday, 2 March 2015

Skill work – handstands / HSPU

OH Squat – 3@50%, 3@60%
3@70%, 3@80%, 2@90%
1@95%, 1@103%
– rest 90-120 sec between
sets >80%

AMRAP in 12 min
10 thrusters (50% PP 1RM)
10 bar facing burpees
Rest 1 min between rounds

Cash out
4-6 min side planks, bar hangs

Friday, 27 Feb 2015,

CrossFit Open-15.1

9 Min AMRAP
15-TTB
10-DL @ 115/75#
5-Snatches @ 115/75#
immediatly following, 6 Min to establish a C&J 1RM
(using the same bar)

Scaled Divisions
Age 40-54
15- Knee raises
10-DL @85/55#
5- Snatches @85/55#

Masters Age 55+
15-TTB
10-DL @ 85/55#
5 Snatches @ 85/55#

Masters scaled 55+
15-sit ups
10-DL @ 65/45#
5- Snatches @ 65/45#

With time remaining, work on
movements that challenge you.
Another option would be to flow
through the following
movements a few times:
1 MU / bar MU / kipping pull-up
2 HSPU (deficit if able)
3 skin the cats
4 pistols
5 Turkish get-ups
6 ring push-ups
7 back ext
8 hip ext
9 GHD sit-ups
10 double / triple unders

Wednesday, 25 Feb 2015

Skill work – double/triple unders

Jerk – 3@50%, 3@60%
3@70%, 3@80%, 2@90%
1@95%, 1@103%
– rest 90-120 sec between
sets >80%

3 RFT
10 pwr snatches (60% 1RM)
10 TTB
Rest 2 min
3 RFT
10 pwr clean & jerk (60% 1RM)
10 C2B pull-ups

Cash out
20-40 split jumps