Saturday 130518

Individual or Partner Workouts

1) For time:

  • 1000 m Run
  • 50 Thrusters @ 15/20kg
  • 30 Pull-Ups

rest 3-5 mins max then complete

2) For time:

  • 100 Double-unders or 40 Burpees
  • 50 Handstand Push-Ups
  • 40 Toes-to-bar
  • 30 Power Snatch @ 25/40kg
  • 100m Walking Lunge with 15/25kg plate (anyway)

Friday 130517

Strength

  • Snatch – 15min to find 1RM
  • Squat – 3-3-3-3-3
  • Strict Chin Ups 3-3-3

CrossFit

3 Rounds each for time

  • 250m Row
  • 10 Bear Complex @ 25/35kg

2-3 minute rest between each round.

Score is slowest and fastest time of all 3 rounds combined.

Options

Strength/Level 1 – 2 Rounds only

Thursday 130516

Strength

  • Clean and Jerk – 15 min to find 1RM
  • Bench Press – work to a 5RM

CrossFit

For Time:

  • 200m Run
  • 50 Double Unders
  • 10 Ab Mat Sit-Ups
  • 40 Double Unders
  • 20 Ab Mat Sit-Ups
  • 200 m Run 
  • 30 Double Unders
  • 30 Ab Mat Sit-Ups
  • 200 m Run 
  • 20 Double Unders
  • 40 Ab Mat Sit-Ups
  • 10 Double Unders
  • 50 Ab Mat Sit-Ups
  • 200 m Run

Double Unders

Monday 130513

Strength

  • 3 Cleans – OMEM for 5 mins
  • 1 Clean – OMEM for 5 mins
  • Squat – 3-3-3-3
  • Press – 3-3-3-3

CrossFit

Death By Thruster

With a continuously running clock perform:

  • 2 Thruster @ 30/45 kg in the first 1 min,
  • 4 Thrusters @ 30/45 kg in the second 1 min
  • 6 Thrusters @ 30/45 kg in the third 1 min
  • …etc

Continuing this for as long as you are able. Once finished on the start of the next minute you go into (no rest):

Death By Ball Slam

With a continuously running clock perform:

  • 2 Ball Slam @ 6/9 kg in the first 1 min,
  • 4 Ball Slams @ 6/9 kg in the second 1 min
  • 6 Ball Slams @ 6/9 kg in the third 1 min
  • …etc

Continuing this for as long as you are able.

Options

Strength/Level 1 – Choose ONE only

Saturday 130511

Partner Regional Teaser

Workouts are to be performed in pairs. One person working at a time.

1) For time: (Time Cap 6 mins)

  • 50 Burpees
  • 25 Muscle Ups

Rest 3 mins

2) For time: (Time Cap 25mins)

  • 100 Wall balls @ 6/9kg
  • 100 Pull-Ups/ Jumping Pull Ups (no bands)
  • 100 Pistol Squats, alternating
  • 100 One-Arm KB Ground to Overhead @ 16/24kg

Rest 3 mins

3) 21-15-9 reps (Time Cap 10mins)

  • Partner Deadlift @ 60/100kg
  • Box Jumps @ 20/24″

Note: In all events one person working/one resting at all times apart from “partner deadlifts”