Pre Open Block 2 Jan-Feb 2019

Week 6 - Saturday

Timothy Jones - Saturday, February 23, 2019

WOD:- Strength & Conditioning - 6.30am
A) Strength Training
. 4 x 7 Romanian Deadlifts @ 75-80% 1RM
. 4 x ME Pull Ups (90sec)
B) Conditioning : Assault Bike
. 3km Sprint - 3min Rec
. 2km Sprint - 2min Rec
. 1km Sprint

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WOD: Saturday CrossFit - 7.30am
A) Open WOD: 19.1

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WOD:- Gymnastics Session - 8.30am
A) Handstand Walking Workshop - 15mins
. Option 1: Max M's Unassited HS Walk
. Option 2: Max M's Assisted HS Walk
. Option 3: max M's Wheel Barrow Walk
B) Baby Barbara: For Time - 3 Rounds (20min Cap)
. 20 Pull Ups
. 30 Push Ups
. 40 Sit Ups
. 50 Air Squats
. 2min Rest after each round.
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WOD:- Weightlifting Session - 9.30am
A) 5 x 3 Split Jerks @ 85% 1RM
B) 5 x 5 Deadlifts @ 75-80% 1RM
B)
Squat Clean Complex Every 2mins for 7 Rounds
. 1 x Hang Clean (Squat or Power) @ 85% 1RM
. 1 x Clean (Squat or Power)
. 3 x Front Squats
. 30 DUBS

 


Week 6 - Friday

Timothy Jones - Friday, February 22, 2019

 

WOD:- Friday - Competition
Notes For people competing in the open tomorrow complete the below workout.
. 20 Min Assualt Bike @60-70% *Every 2 min complete 10 walking lunges and 5 burpees
A) 3 rounds
. 30 second HS Hold
. 10x Archer Ring Rows
. 30 Second Ring Plank
B) 4 Rounds For Time
. Row 400m
. 25 Wall Balls 20/14
. Run 400m
. 60 Double Unders
. 2 Min Rest

 

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WOD:- Performance
Notes For people competing in the open tomorrow complete the below workout.
. 20 Min Assualt Bike @60-70% *Every 2 min complete 10 walking lunges and 5 burpees
A) 3 rounds
. 20 second HS Hold
. 10x Horizontal Ring Rows
. 30 Second Ring Plank
B) 4 Rounds For Time
. Row 400m
. 25 Wall Balls 20/14
. Run 400m
. 30 Double Unders
. 2 Min Rest
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WOD:- Base & Teenz
Notes For people competing in the open tomorrow complete the below workout.
. 20 Min Assualt Bike @60-70% *Every 2 min complete 10 walking lunges and 5 burpees
A) 3 rounds
. 20 Second Box HS Hold
. 10x Horizontal Ring Rows
. 30 Sec Plank
B) 4 Rounds For Time
. Row 400m
. 25 Wall Balls 14/10
. Run 400m
. 15 Double Unders or 100 Singles
. 2 Min Rest
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WOD:- Friday - Strength & Conditioning
A) Strength Training
. 4 x 7 Romanian Deadlifts @ 75-80% 1RM
. 4 x ME Pull Ups (90sec)
B) Conditioning : Assault Bike
. 3km Sprint - 3min Rec
. 2km Sprint - 2min Rec
. 1km Sprint



Week 6 - Thursday

Timothy Jones - Thursday, February 21, 2019

WOD:- Thursday - Competition
A) 5 Sets
. 3xPush Press+3 Push Jerks *build to a moderate complex roughly 75% 1rm Push Press
. *No spilt jerk/No Misses
. 90 Seconds Rest
B) 15 Min AMRAP
. 10x KB Snatch 24/16 *5 each arm.from hang
. 15xBurpees
. 20xBox Jumps

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WOD:- Performance
A) 5 Sets
. 3xPush Press+3 Push Jerks *build to a moderate complex roughly 75% 1rm Push Press
. *No spilt jerk/No Misses
. 90 Seconds Rest
B) 15 Min AMRAP
. 10x KB Snatch 16/12 *5 each arm.from hang
. 15xBurpees
. 20xBox Jumps
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WOD:- Base & Teens
A) 5 Sets
. 3xPush Press+3 Push Jerks *build to a moderate complex roughly 75% 1rm Push Press
. *No spilt jerk/No Misses
. 90 Seconds Rest
B) 15 Min AMRAP
. 10x KB Snatch 12/8 *5 each arm.from hang
. 15xBurpees
. 20xBox Jumps
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WOD:- Thursday - Weightlifting
A) 5 x 5 BTN SOTS Press (90sec Rec)
B) 5 x 3 Snatch Balances (90sec Rec)
C) Snatch Complex: Every 2mins x 7 Rounds
. 1 x Hang Snatch (Power or Squat)
. 1 x Snatch (Power or Squat)
. 2 x O.Head Squats
. 30 DUBS


Week 6 - Wednesday

Timothy Jones - Wednesday, February 20, 2019

WOD:- Wednesday - Competition
A) Every 2 Min x5
. 3xPower Snatchs+2 Squat Snatch
. *Aim to hold 60% with no misses
B) Teams of 3-20 min cap
. 250 Cal Assualt Bike
. *Break as you want
. *Minimum of 20 cal for guys 10 for women

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WOD:- Performance
A) Every 2 Min x5
. 3xPower Snatchs+2 Squat Snatch
B) *Aim to hold 60% with no misses
. Teams of 3 -20 min cap
. 175 Cal Assualt Bike
. *Break as you want
. *Minimum of 20 cal for guys 10 for women
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WOD:- Base & Teens
A) Every 2 Min x5
. 3xPower Snatchs+2 Squat Snatch
B) *Aim to hold 60% with no misses
. Teams of 3- 20 min cap
. 100 Cal Assualt Bike
. *Break as you want
. *Minimum of 20 cal for guys 10 for women
:::::
WOD:- Wednesday Strength & Conditioning
A) Strength Training
. 4 x 7 Sumo Deadlifts @ 75-80% 1RM
. 4 x ME Ring Dips (90sec Rec)
B) Conditioning 18mins
. 12 Push Ups
. 14 Box Jumps
. 16 Sit Ups
. 18 KB Swings 24/16
. 20 DUBS


Week 6 - Tuesday

Timothy Jones - Tuesday, February 19, 2019

WOD:- Tuesday
A) 15mins to Accumulate Max
. Bar Muscle Ups
B) 4x3 Min AMRAP'S
. 10x Kipping HSPU
. 10x Chest to Bars
. 20xPistol Squats (10 E/L)
. 2 Min Rest

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WOD:- Performance
A) 15mins to Accumulate Max
. Chest to Bars
B) 4x3 Min AMRAP'S
. 10 x Kipping HSPU or Box HSPU
. 10 x Kipping Pull Ups
. 20xPistol Squats (10 E/L)
. 2 Min Rest
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WOD:- Base & Teens
A) 15mins to Accumulate Max
. Strict Pull Ups
B) 4x3 Min AMRAP'S
. 10x Pike or Normal Push Ups
. 10x Horizontal Ring Rows
. 20xPistol Squats (10 E/L)
. 2 Min Rest
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WOD:- Gymnastics
A)
Sames as Daily WOD

 


Week 6 - Monday

Timothy Jones - Monday, February 18, 2019

WOD:- Monday - Competition
A) 4 Rounds
. 12x Strict Ring Dips
. 12x Back Extensions
. 12x DB/KB Alternating Supinated Bent Over Rows
B) 9 Min AMRAP
. 9 x T2B
. 3x Squat Cleans at 85%

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WOD:- Performance
A) 4 Rounds
. 10x Ring Dips
. 10xBack Extensions
. 10x DB/KB Alternating Supinated Bent Over Rows
. 9 Min AMRAP
. 9 x Knees to Elbows
B) 3x Squat Cleans at 85%
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WOD:- Base & Teens
A) 4 Rounds
. 8x Strict Ring Dips
. 8xBack Extensions
.
8x DB/KB Alternating Supinated Bent Over Rows
. 9 Min AMRAP
. 9 x Kipping Knees Raises or V-Snaps
B) 3x Squat Cleans at 85%

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WOD:- Monday Strength & Conditioning
A) Strength Training
. 4 x 7 Back Squats @ 75-80% 1RM (90sec)
. 4 x 7 Pendlay Rows @ 75-80% 1RM
B) Conditioning: 15min AMRAP
. 20 Cal Rowing Sprint
. 20 DB Thrusters 22.5/15
. 10 Cal Assault Bike Sprint
. 10 Burpees


Week 5 - Saturday

Timothy Jones - Saturday, February 16, 2019

 

WOD: CrossFit Session
A) Open WOD 15.2 - Inspired
. For Time: 20min Cap
. 100 DUBs
. Then 7 Rounds
. 10 O/Head Squats 50/35
. 10 C2B
. 100 DUBS
B) 10min Snatch Ladder
. Perform 2 Reps at the following weights
. M: 50, 55, 60, 65, 70, 75, 80
. F: 35, 37.5, 40, 42.5, 45, 47.5

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WOD:- Gymnastics Session
A) 20min Ring Muscle Ups Work:
. Option 1: Back to Back Volume (Kipping)
. Option 2: Kipping Ring Muscle Ups
. Option 3: Back to Back Volume Strict 1-3 Reps
. Option 4: Strict Ring Muscle Ups
. Option 5: ME Strict Pull Ups & ME Strict Ring Dips + Transition Drill
B) Snappy Annie: 15min Time Cap
. 50-40-30-20-10
. Double Unders
. V-Snaps

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WOD:- Weightlifting Session
A) Build to 85% 1RM Split Jerk
. then 5 x 3 Split Jerks @ 85% 1RM
B) Hero WOD: DT - 20min Cap
. 5 Rounds for Time
. 12 Deadlfits 70/45
. 9 Hang Power Cleans 70/45
. 6 Push Jerks 70/45
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WOD:- Friday & Saturday - Strength & Conditioning
A) 4 x 7 Back Squats @75-80% !RM (90sec Rec)
. 3 x 7 Strict Shoulder Press @ 65-70% 1RM (90sec Rec)
. 3 x ME Strict Chin Ups (90sec Rec)
B) Conditioning 12mins
. Min 1: 30 DUBS / 60 Skips
. Min 2: 20 Wall Balls
. Min 3: 10 Burpee Box Jumps
. Min 4: Gate Sprint



Week 5 - Friday

CrossFit Conditioning - Friday, February 15, 2019

 

WOD:- Friday - Competition
A) For Time 20 min Cap
. 20 Burpees over the bar
. 30 Hang Power Cleans 80/50
. 20 Burpees over the Bar
. 30 Front Squats 80/50
. 20 Burpees over the bar
. 30 Deadlifts 80/50
. 20 Burpees over the bar
B) Core Circuit 4 Rounds
. 20 Hollow Rocks
. 20 Windscreen Wipers 10e/s
. 10x 4 Point Opposite Arm & Leg Raise E/L

 

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A) For Time 20 min Cap
. 20 Burpees over the bar
. 30 Hang Power Cleans 65/40
. 20 Burpees over the Bar
. 30 Front Squats 65/40
. 20 Burpees over the bar
. 30 Deadlifts 65/40
. 20 Burpees over the bar
B) Core Circuit 4 Rounds
. 16 Hollow Rocks
. 16 Windscreen Wipers 8e/s
. 10 x 4 Point Opposite Arm & Leg Raise E/L
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WOD:- Base & Teenz
A) For Time 20 min Cap
. 20 Burpees over the bar
. 30 Hang Power Cleans 50/30
. 20 Burpees over the Bar
. 30 Front Squats 50/30
. 20 Burpees over the bar
. 30 Deadlifts 50/30
. 20 Burpees over the bar
B) Core Circuit 4 Rounds
. 12 Hollow Rocks
. 12 Windscreen Wipers 6e/s
. 10x 4 Point Opposite Arm & Leg Raise E/L

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WOD:- Friday & Saturday - Strength & Conditioning
A) 4 x 7 Back Squats @75-80% !RM (90sec Rec)
. 3 x 7 Strict Shoulder Press @ 65-70% 1RM (90sec Rec)
. 3 x ME Strict Chin Ups (90sec Rec)
B) Conditioning 12mins
. Min 1: 30 DUBS / 60 Skips
. Min 2: 20 Wall Balls
. Min 3: 10 Burpee Box Jumps
. Min 4: Gate Sprint

 

 


Week 5 - Thursday

Timothy Jones - Thursday, February 14, 2019

WOD:- Thursday - Competition
A) 3-3-3-3-3 Rope Climbs
. 15-15-15-15-15 Back Extensions
B) 2 min ON 2 min OFF x4
. 8xToes to bar
. 10x Power Snatch 35/25
. *Alternate power snatch and OHS

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WOD:- Performance
A) 2-2-2-2-2 Rope Climbs
. 10-10-10-10-10 Back Extensions
. 2 min ON 2 min OFF x4
B) 5xToes to bar
. 10x Power Snatch 30/20
. *Alternate power snatch and OHS
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WOD:- Base & Teens
A) 1-1-1-1-1 Rope Climbs
. 5-5-5-5-5 Back Extensions
. 2 min ON 2 min OFF x4
B) 8xK2E & 8 V-Snaps
. 10x Power Snatch 25/20
. *Alternate power snatch and OHS

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WOD:- Thursday - Weightlifting
A)
5 x 5 Overhead Squats @ 75-80% 1RM (90sec Rec)
B)
5 x 3 Snatch Balances (90sec Rec)
C)
Snatch Complex: Every 2mins x 7 Rounds
.
High Hang Squat Snatch
.
Hang Squat Snatch
. Squat Snatch
. 30 Dubs

 


Week 5 - Wednesday

Timothy Jones - Wednesday, February 13, 2019

WOD:- Wednesday - Competition
A) Strength-4 Rounds
. 20xDB/KB Bulgarian Squat (10 each leg) 22.5+/15+
. 20x Lateral Box Step Ups (10xeach leg) 15+/10+
B) Push Pull Pyramid 15min cap
. Ring Muscle Up 1-2-3-4-5-6-7-8-9-10
. HSPU 10-9-8-7-6-5-4-3-2-1

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WOD:- Performance
A) Strength-4 Rounds
. 20xDB/KB Bulgarian Squat (10 each leg) 15+/10+
. 20x Lateral Box Step Ups (10xeach leg) 10+/5+
B) Push Pull Pyramid 15min cap
. Strict Pull Ups 1-2-3-4-5-6-7-8-9-10
. Pike HSPU 10-9-8-7-6-5-4-3-2-1
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WOD:- Base & Teens
A) Strength-4 Rounds
. 20xDB/KB Bulgarian Squat (10 each leg) 10+/5+
.
20x Lateral Box Step Ups (10xeach leg) 5+/BW
B) Push Pull Pyramid 15min cap
. Banded Strict Pull Ups 1-2-3-4-5-6-7-8-9-10
. Push Ups 10-9-8-7-6-5-4-3-2-1

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WOD:- Wednesday - Strength & Conditioning
A) Strenght Training: 25mins
. 4 x 7 Deadlifts @ 75-80% 1RM (90sec Rec)
. 3 x 7 Bench Press @ 75-80% 1RM (90sec Rec)
. 3 x 7 Barbell Bent Over Rows @ 75-80% 1RM (90sec Rec)
B) Conditioning: Rowing
. 1km Sprint - 3min Rec
. 750m Sprint - 2min Rec
. 500m Sprint