Monday 24/02/14

Skill: OHS

Strength: OHP/PP

2,2,1,1,1 @ 90%

MetCon: 6 Rounds For Time

Clean x 3 (80%)

Alternating Lunges x 12

OB Burpee x 1

 

Tuesday 25/02/14

Skill: KB Snatch

Strength: HBBS

4×6 @ 70%

MetCon: 5 Rounds For Time

Farmers Carry x 30m (BW)

Push up x 20

Sit up x 10

 

Wednesday 26/02/14

Skill: MU

Strength: Dead Lift

4 x 6 @ 70%

MetCon:

AMRAP 5 min

KB Swing x 15 (24/16)

Box Jump x 10 (24/20)

Rest x 2 min

AMRAP 5 min

Pull up x 10

Push up x 5

Rest x 2 min

AMRAP 1 min

Air Squat

 

Thursday 27/02/14

Strength: Push up/Pull up

MetCon: AMRAP 12 min

Hang Clean x 2 (75%)

K2E x 2

Box Jump x 2 (24/20)

Hang Clean x 4

K2E x 4

Box Jump x 4

6,6,6  8,8,8 etc

 

Friday 28/02/14

Skill: Snatch

MetCon: For Time

In teams of 2, each person completes 10 Rounds of

STOH x 8 (75% OHP Max)

DU x 30

 

Saturday 01/03/14

11:00 – 13:00 Open Gym

13:30 CrossFit Open 14.1