16-03-2017

FITNESS

'Fatal 40''


Skill: Hang Power Clean, Hang Power Snatch

Team of 2
40 Wall Balls RX( 9kg/6kg)
40 Hang Power Cleans RX( 40kg/30kg)
40 Pull ups
40 Deadlift RX( 40kg/30kg)
40 Push Ups
40 Box Jumps RX( 60cm/50cm)
40 Kettebell Swings RX(24kg/16kg)
40 TTB
40 Air Squat
40 Hang Power Snatch RX( 40kg/30kg)
40 DU/120 SJR
40 Sit Ups
40 Burpees

BURNOUT

AMRAP 30'

30 hollow rocks
25 Slamball
20 reverse burpees
15 cal row
10 v ups

15-03-2017

FITNESS

Strength
4x3 80% of 1RM Deadlift
4x10 Strict TTB/Strict Leg Raises

Skill: Push Jerk

WOD
Amrap 12min
2,4,6,8,10,12,14...
Push Jerk RX( 20kg/12,5kg)
Down ups
Lunges

BURNOUT

AMRAP 20'

3,6,9,12 ....
Swings
Box jumps
Cal assault
50 DU between each round

MOBILITY

Front Rack
Hips
Ankle

14-03-2017

FITNESS

Strength

4x12-16 Seated One Arm DB Press ( 6/6 or 8/8 side)
4x12-16 One Arm Ring Rows

Skill: One Arm Swings, One Arm KB Thrusters

WOD
5 Rounds of
10 Right Arm Swings RX(24kg/16kg)
10 Right Arm Thrusters
20 Sit ups
10 Left Arm Swings
10 Left Arm Thrusters
12/9 Cal Ski

BURNOUT

TEAMS OF 2


5 rounds of
1' Burpee box jumps
1' V ups
1' Sled
1' Squat
1' L sit

13-03-2017

FITNESS

Strength

4x3 RM 70% of 1RM Back Squat
* With 2 seconds at the bottom
4x60m Double KB Front Rack Walk

WOD
4 Rounds of
1min Max Cal Assault Bike
30sec Rest
1min Max Snatch RX(50kg/35kg)
30sec Rest
1min Max C2B/Pull - ups
30sec Rest

BURNOUT

3 rounds of


AMRAP 3
15 air squat
10 push ups

1' rest

AMRAP 3
8 swings
8 press

1' rest


AMRAP 3
8 cal ski
8 burpees

1' rest

11-03-2017

FITNESS

WOD

''Filthy Fifty''

For Time
50 Box Jumps 60cm/50cm
50 Jumping Pulls Ups
50 Kettlebell Swings 16kg/12kg
50 Walking Lunges
50 Knees to Elbows
50 Push Press 20kg/15kg
50 Hip Extensions
50 Wall Ball 9kg/6kg
50 Burpees
50 DU/ 150 SJR

MOBILITY

Thoracic

Shoulders
Elbow
Wrist

10-03-2107

FITNESS

Open Crossfit Games 17.3

BURNOUT

AMRAP 30'

50 lunges weighted
40 deadlift
30 box jumps
20 cal ski
10 burpees ground to overhead

09-03-2017

FITNESS

Skill: Clean and Jerk, Russian Swings


Team of 2
''MIAGI''
WOD
For Time
50 Deadlifts RX(60kg/40kg)
50 HR Push Ups/Push Ups
50 Clean and Jerks RX(60kg/40kg)
50 Pull Ups
50 Russian Swings/ RX Double R.Swings (24kg/16kg)
50 Goblet Squat Rx(24kg/16kg)
50 Wall Walk
50 Box Jumps RX(60cm/50cm)
50 TTB
50 Double Unders

BURNOUT

AMRAP 30

1' assult bike
1' du
1' down ups
1' row
1' rest

08-03-2017

FITNESS

Strength


Back Squat
3x3 RM 75% of 1RM
3x2 RM 85% of 1RM

Skil: Hang Squat Clean

WOD
21 - 15 - 9
Hang Squat Clean RX(60kg/40kg)
Burpees Over The Bar


BURNOUT

AMRAP 15

15 cal row
12 reverse burpees
9 kb thrusters

AMRAP 15
15 burpees
12 cal ski
9 ground to overhead 

MOBILITY

Smash
Quads
Hamstrings
Calves

07-03-2017

FITNESS

Strength

2x4 Strict Pull Ups
2x4 Strict Mix Grip Pull Ups
2x4 Strict Chin Ups
4x10 V hollow push ups

Skill: Kipping Hspu

WOD
For Time
10-9-8-7-6-5-4-3-2-1
C2B/Pull ups
Hspu/DB Press
Swings RX( 32kg/ 24kg)
Cal Skierg

BURNOUT

3 rounds of


0 - 4
AMRAP
15 swings
15 du
15 air squat

1min rest

5 - 8
12 burpees
12 sit ups
12 deadlifts
Then amrap seconds plank

1min rest

06-03-2017

FITNESS

PR Monday
Go Heavy or Go Home!!!

Crossfit Total

1 RM Back Squat
1 RM Strict Press
1 RM DeadLift

WOD
Amrap
 7min

5 burpees
20 DU/60 SJR

BURNOUT 

TEAM OF 2

 AMRAP 30 

50 cal row

100sit ups 

50 cal ski 

100 goblet squat

50 burpee box jumps

100du