WOD – Wednesday 30/01/18
A. In a 10min window find a heavy
3 x Hang Squat Clean
B. 10min Amrap
15 Hang Power Cleans 50/35
12 Box Jump 24/20
9 STOH 50/35
WOD – Monday 29/01/18
A. Split Jerk
1-1-1-1-1
@ 90-95% 1rm 2min between sets
B. In Pairs complete 2000m run (in 200m intervals)
followed by
2.5km Row (in 250m the ntervals)
WOD – Friday 26/01/18
10-20-30
Deadlift 80/55
Wall Ball 9/7
10min rest
10-20-30
Cal Row
Over erg Burpee
WOD – Thursday 25/01/18
10mins to establish 1rm HSPU (scaled or defect) or handstand practise
Opens 15.4
Complete as many reps as possible in 8mins of:
3 HSPU
3 Cleans 57.5/85
6 HSPU
3 Cleans
9 HSPU
3 Cleans
12 HSPU
6 Cleans
15 HSPU
6 Cleans
18 HSPU
6 Cleans
21 HSPU
9 Cleans etc……….
WOD – Wednesday 24/01/18
A. 10mins Ring Muscle Up Practise and Transitions
For Time
*10 Ring Muscle Ups
25 Thrusters 42.5/30
1km Row
25 Thrusters
10 Ring Muscle Ups
*Ring Dips/muscle transitions from part (A)
WOD – Tuesday 23/01/18
Every 3 mins for 15mins
Back Squat 1-1-1-1-1 95% 1RM
Opens 18.0
21-15-9
DB Snatch 22.5/15
Burpee over DB
https://www.google.co.uk/amp/s/www.boxrox.com/crossfit-open-workout-18-zero/amp/
WOD – Monday 22/01/18
A. E3MOM for 15 min
Snatch/Hang Snatch/OHS 80% 1RM
B. 8min AMRAP
50 DU
25 BB Push Press 50/35
10 T2B
WOD – Friday 19/01/18
A – E3MOM FOR 15MIN
Strict Press x3
B – 12 min AMRAP
30 Wall Balls 9/7
25 KB Swings 24/16
20 Down Ups
15 KB Overhead Lunges 24/16
10 pull ups
WOD – Thursday 18/01/18
A – In 10min window build to a heavy Squat Clean
B – 15min Time Cap to complete as many reps as possible of the following:
10 Toes to Bar
10 Squat Clean @ 60/40
12 Toes to Bar
8 Squat Clean @ 70/50
14 Toes to Bar
6 Squat Clean @ 80/60
16 Toes to Bar
4 Squat Clean @ 90/65
18 Toes to […]
WOD – Wednesday 17/01/18
Opens Workout 11.2
15min AMRAP
9 Deadlifts 70/45
12 Push Ups (hand release)
15 Box Jumps 20/24 (no step ups)
Masters: 55+
15min AMRAP
9 Deadlifts 65/40
12 Push Ups
15 Box Jumps 20″ & step ups are allowed.