FRIDAY 27TH APRIL

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crossfit geelong

FRIDAY 27TH APRIL

FRONT SQUAT 10 x 1 @ 85% TEMPO 310   YOU’LL BE GIVEN 10 MINS TO COMPLETE THIS.     15MIN AMRAP   15M LUNGE (DB) 30M BEAR CRAWL 10 DB SNATCH   400M RUN                 **NOTES HEAVY, HEAVY, HEAVY, LAST BIT OF FRONT SQUATTING AT TEMPO.  ...
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crossfit geelong

THURSDAY 26TH APRIL

  CHOOSE A GROUP OF THREE: FIRST IN, BEST DRESSED ON THE MACHINES.     1MIN ON/10 SEC TRANSITION     YOU HAVE 30 MINS (30 ROUNDS) TO ACCUMULATE MAX METRES AND REPS     1) ROWING- METRES 2) BURPEES- REPS 3) REST     1) SKI ERG- METRES 2) BURPEES- REPS 3) REST  ...
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crossfit geelong

WEDNESDAY 25TH APRIL

  ANZAC DAY     “GALLAGHER AND McDONALD”   2 ROUNDS OF:   200M RUN 16 KB SWINGS (24/16kg) 16 PULL UPS 16 FRONT SQUATS (50/30kg) 200M RUN 14 KB SWINGS (24/16kg) 14 PULL UPS 14 FRONT SQUATS (50/30kg) 200M RUN 12 KB SWINGS (24/16kg) 12 PULL UPS 12 FRONT SQUATS (50/30kg)
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crossfit geelong

TUESDAY 24TH APRIL

  SNATCH PRACTICE: EITHER 10MIN EMOM OR 10MIN AMRAP   HANG HI PULL + HANG SNATCH         25-20-15-10-5   DB THRUSTER (20/15) T2B/PROGRESSION                   **NOTES LAST WEEK OF SNATCH PRACTICE, WE WILL PROGRESS ON FROM HERE J   ANOTHER SUPER HARD DB THRUSTER WORKOUT-...
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MONDAY 23TH APRIL

  STRICT GYMNASTICS 10 MINUTES AMRAP (FOR QUALITY)   1-2-3-4-5-6-7 ETC… PUSH UP/HSPU C2B PULL UP PISTOL/SINGLE LEG SQUAT X2       3 ROUNDS   10 POWER CLEANS 100 DOUBLE UNDERS 40 WALL BALLS          COMP:                                    ATH:      75/45                                     50/30      85/55                                     55/35      95/65                                     60/40   **NOTES  LAST WEEK OF STRICT...
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FRIDAY 20TH APRIL

STRICT GYMNASTICS 10 MINUTES AMRAP (FOR QUALITY)   1-2-3-4-5-6-7 ETC… PUSH UP/HSPU C2B PULL UP PISTOL/SINGLE LEG SQUAT X2       21-18-15-12-9-6-3 BOX JUMP PUSH UP POWER SNATCH @ 35/20                             **NOTES STRICT GYMNASTICS, CONTINUING TO WORK ON YOUR STRENGTH AND...
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THURSDAY 19TH APRIL

1000M RUN 500M RUN 400M RUN 200M RUN   EACH RUN YOU WILL REST HALF THE TIME IT TOOK YOU, I.E 5:00/1000M YOU’LL REST 2:30         50 CLEAN AND JERKS FOR TIME   THIS IS TWO SEPERATELY SCORED WORKOUTS WITH THE FIRST 30 REPS (GRACE) BEING SCORED AS ONE, THEN THE TOTAL...
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WEDNESDAY 18TH APRIL

FRONT SQUAT 8 x 2 @ 70% TEMPO 310   YOU’LL BE GIVEN 12 MINS TO COMPLETE THIS.       15 ROUNDS FOR MAX REPS 1 MIN ON 30 SECS OFF   WALL BALL (9/6KG) PULL UP DB SNATCH (20/15)   6MIN AMRAP 10 WALL BALL 10 PULLUP 10 DB SNATCH      ...
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TUESDAY 17TH APRIL

  0-10:00   PARTNER WOD 1:1 40M SHUTTLE RUN 7 KB SUMO DL HP   10:00-20:00   BY YOURSELF: 10 T2B/PROGRESSIONS 30 DOUBLE UNDERS/50 SKIPS     (3MIN SETUP/PACKUP TIME)   23:00-30:00   BUILD TO HEAVY 3 DEADLIFT- ROUGHLY 85% 1RM (TECHNIQUE PERMITTING)   30:00-35:00   WITH PARTNER GOING 1:1 3 DEADLIFTS @ 50-55% OF...
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MONDAY 16TH APRIL

SNATCH PRACTICE: EITHER 10MIN EMOM OR 10MIN AMRAP   HANG HI PULL + HANG SNATCH   10 ROUNDS FOR TIME   10 DB THRUSTERS (ONE SIDE PER ROUND)   10 BURPEES OVER DB         COMP:                                      ATH:    22.5/15                                  17.5/10               ***NOTES ONLY 2 MORE WEEKS TO PRACTICE...
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