The WOD's

WOD: Wednesday

A. Technique focus:
1 Power Snatch +
2 Snatch Balance +
3 Overhead Squats

B. Back Squats (3-3-3) (Cycle 3, Week 2)
70% x 3
80% x 3
90% x 3+

WOD: Tuesday

A. Work for 20 minutes:
Hang Power Clean + Squat Clean
*Break between reps.
*Increment or hold weight across sets.

B. For time:
50-40-30-20-10 reps:
Strict Sit-ups
Plank

WOD: Monday

Ascend for 5-4-3-2-1 minutes of :
1 x Strict Pull-ups,
1 x Wall Walk,
10 Double-unders

*Add 1-1-10 reps per round.
*Each block of work starts at 1-1-10reps
* Rest 1 minute between each block of work.


Wall Walks- Hands to contact 10″ line at wall.

WOD: Saturday

For total load: 0-4 minutes: Run 360m Max Deadlifts 50/35kg Rest 2 minutes 6-10 minutes: Run 360m Max Power Cleans 50/35kg Rest 2 minutes 12-16 minutes: Run 360m Max Shoulder to Overhead 50/35kg Rest 2 minutes: 18 - 22 minutes: Run 360m Max Power Cleans 50/35kg Rest 2 minutes 24 - 28 minutes: Run 360m Max Deadlifts 50/35kg *All movements to be completed at the same weight. * Score= total repetitions x weight. Eg. 212 reps x 35kg= 7,420kg moved or 180 reps x 50kg = 9,000kg moved. Photo: Welcome on board to Olivia Edmonds - joining our Coaching crew. Photo: We are excited to welcome Olivia Edmonds on board as our new Coach. Starting next week Olivia will be a regular in the box, both as a Coach and athlete.

WOD: Friday

Five rounds, each for time of:
Bike 25/20cal
20 Kettlebell Swings 24/16kg
15 Toes to bar

*Rest as necessary between rounds (approx. 6 minute cycle).

Photo: CrossFit Theoretical Hierarchy of Development – Read full article here

WOD: Thursday

CrossFit Open 17.5
10 rounds for time of:
9 Thrusters 42.5/30kg
35 Double-unders



WOD: Wednesday

A. Choose one of the following formats:
1. EMOM x 10 minutes:
Gymnastic Pull *
*Choose your own movement and repetitions.
or,
2. Five rounds, on a 2:30 cycle:
Gymnastic Pull *
(0-2:30-5:00-7:30-10:00 minutes)
*Choose your pull movement.
Pull-ups (Strict, Kipping, C2B), Muscle-ups (Bar or Ring)

B. Partner workout:
Increment for 10 minutes:
Burpee Box Jump Over (1-2-3-4-5…)*

*YGIG format. Both partners to complete the same number before progressing on.

Photo: Dob. For those checking the whiteboard you would have noticed Dob’s name at the top of the leaderboard most days. Super dedicated to improvement it is great seeing you moving from strength to strength and even better your humble attitude in all of your achievements.

WOD: Tuesday

A. Back Squat (5-5-5) (Cycle 3, week 1)
*Calculate % below off 90% of 1RM + 10kg 
65% x 5
75% x 5
85% x 5+ 

B. AMRAP in 15 minutes of:
Run 360m
Rest 1 minute.

WOD: Monday

A. EMOM x 4 minutes:
1 Snatch every 20seconds*
*Light load. Maintain across.
Rest 1 minute
EMOM x 4 minutes:
1 Snatch every 30 seconds *
*Moderate load. Maintain across.
Rest 1 minute
EMOM x 10 minutes:
1 Snatch *
* Build in load to a heavy single

Note: Snatch can be any style (Power or Squat).
Use the first two EMOMs as a progressive warm-up and move well.
Practice movements that will allow you to go as heavy as possible in the later EMOM.

B. Partner workout
For time:
150 Dumbbell Snatch *
*Choose your own weight
*Share reps anyhow between partners.



WOD: Saturday

“Pyramid Double Helen” (run slightly modified)
For Time:
Run 1200m
63 KB Swings 24/16kg
36 Pull Ups Run
800m 42 KB Swings
24 Pull Ups
Run 400m
21 KB Swings
12 Pull Ups

*If this looks daunting you can take the pairs option where both team mates will run but the rest of the work is shared.

Photo: Team Challenge. Shared pain is always better 😀