cian rope

Monday 28/04/14

Warm-up: General & Med Ball Passes x 25

Strength:

1A HBBS (SS)

1B Chin up 3 x 6-8*

MetCon: Fran

*If you don’t have Kipping Pull ups then Hollow & C x12

Tuesday 29/04/14

Warm-up: General & Complex A x 3

Skill:

EMOM x 12

Box Jump x3 (@80-90%)

Hollow Hold x 30s

MetCon: AMRAP 10 Min

Rack Lunges x 12

STOH x 6

OB Burpee x 3

 

Wednesday 30/04/14

Warm-up: General & Dead Lift

Strength:

1A Dead Lift (SS)

1B Band Pull Aparts x 25

MetCon:

6 x 200m Sprints

Rest 60s

 

Thursday 01/05/14

Warm-up: General & Carries

Strength:

1A Barbell Row 5×5

1B Push up 5xMax

MetCon: In teams of 2 complete 12 Rounds of

Tyre Slams x 20

Farmers Carry x 50m (2/3BW)

 

Friday 02/05/14

Warm-up: General & Complex B

Strength: EMOM x 12

KB Push Press 4×6

Plank Rotation x 45s

MetCon:

In 5 mins find 20RM Back Squat

ME DU in remaining time

Rest 3 Min

AMRAP 5 min

Cindy

 

Saturday 03/05/14

11:00 CrossFit Mobility

12:00 Olympic Lifting

13:00 Saturday Throwdown May

14:00 Open Gym

TimeTable