SnC September 27th 2020

 

STRENGTH

 

Back Rack Barbell Lunge 10-10-10

 

Rest 2 mins between sets.

 

CrossFit Games Open 13.2

 

Complete as many rounds as possible in 10 mins of:

5 Shoulder-to-Overheads (50/35 kg)

10 Deadlifts, (50/35 kg)

15 Box Jumps, (60/50 cm)

“Shoulder-to-Overhead” allows the athlete to start with a barbell on the shoulders and move the bar overhead with the arms any way (ie: strict press, push press, push jerk, etc.).

 

Overload

STRENGTH

 

Front Squat 3-3-3-3-3 Use the heaviest weight you can for each set.

 

Rest 2 mins between sets.

 

HIIT 28 September 2020

 

A) Warm up

400m row

2 sets of:

8 ring rows

8 kipping knees to chest

8 Alt. DB clean & Jerk

8 Hindu push ups

 

B) 3 Pieces

Part 1) 21-15-9 reps for time:

Double DB push press

Pull-ups

Cal Row

  • 5mins rest –

Part 2) 3 Rounds for time:

10 Plate ground to OH (15/10kg)

200m run

  • 5mins rest –

Part 3) 21-15-9 reps for time:

Alt. single DB hang squat clean

Knees to Elbows

Push ups

*Use a challenging weight for all DB movements.

 

ReCon September 28th 2020

 

Warm up

20 laps Run

EMOM 3 Burpees

 

Superset

  1. a) Strict Press and close grip chin up 6-6-6-6
  2. b) GHD sit up and back extension 12-12-12-12
  3. c) pendlay row and evil wheels 6-6-6-6
  4. d) upright row and glutes bridge 12-12-12-12

 

Overload

500 m row AS FAST AS POSSIBLE

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