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