WOD

WOD 2018-06-28T09:38:33+00:00

Iron Guts

Although today’s relative percentages seem high remember we have been taking 90% of our 1RMs tested back on the 30th June.  The loads will feel slightly heavier than last week but still manageable. Our last CrossFit Total of the year will feature at the end of this month, exactly 3 months on, and our 12 weeks of hard work will be sure to set the bell ringing across all sessions.

Strength 

Back Squat

E 2 M 9 R

6 x 80% 4 x 85% 2 x 90%

6 x 85 % 4 x 90% 2 x 95%

6 x 90% 4 x 95% 2 x 100%

*add 2.5/5  kg /round

WOD

” Iron Guts “

In 4:00

50 Double Under

30/25 Cal Row

MR Clean and Jerk (60/40)

Rest 4 :00

In 4:00

50 Double Under

30 Cal Row

MR Clean and Jerk (70/45)

Rest 4:00

In 4:00

50 Double Under

30 Cal Row

MR Clean and Jerk (80/50)

Compare to : 20/12/2017

Spicy Friday

Great to see the CrossFit Total at the Games this year. We have been practising these ‘slow’ lifts for a good few months now but the rate of change differs between each individual. Some see massive and consistent improvement and others may be still stuck on the same loads and feeling progress has stagnated.  Times like these its important to not lose heart, but maybe look at the overall picture. Enough sleep? Enough carbs? Maybe employ a different strategy with your warm up sets, or back off the loads for a week and reset the mind. We will be continuing with these lifts until August 20th when the next CFT is due. Keep up the great work.

Strength 

E 3 M 5 R

3 Shoulder Press  (build)

2 Weighted Pull Up (build)

WOD

” Spicy Friday ”

3 x 4:00/2:00

9 DB Clean and Press (22.5/15)

9 Burpee Box Jump Over

MR Cal Row

 

 

Skills, Drills And Thrills

Snatches again this week. Repetition of a particular motor skill, and consistent practise with attention to detail. This motor skill is one of the most intense and complex skills the human body can perform. Load and speed is the only variable that can mess this up..so keep light and accurate. Dial it back, if it goes wrong. Your coaches are NOT cheerleaders. We actually fix shit so listen, learn and apply. #engrain.

Strength 

E2M 5R

1 Power Snatch

1 Hang Power Snatch

1 Heaving Snatch Balance

1 Overhead Squat

WOD

” Skills, Drills And Thrills ”

EMOM 3

5 Power Snatch

Rest 1 minute, then…

EMOM 3

3 Power Snatch

Rest 1 minute, then…

EMOM 3

1 Power Snatch

Rest 1 minute, then…

EMOM 3

3 Power Snatch

Rest 1 minute, then…

EMOM 3

5 Power Snatch

Choose a challenging load for each 3-minute EMOM. The intention is to add load from the fives to the triples, and then again on the singles, dropping weight for the triples and fives on the way down the ladder.

Block And Tackle

Hump Day. Swole Day. Lifters be Runners. Runners be Lifters.

Strength 

E 3 M 5 R

3 Deadlift

2 Bench Press

add 1.5-2.5 kg’s to last week

WOD

” Block and Tackle ”

Run 800 m

42 Wall Ball (9/6)

21 Power Clean (60/40)

Run 400 m

30 Wall Ball

15 Power Clean

Run 200 m

18 Wall Ball

9 Power Clean

CAP 18 minutes

Light ‘N Tasty

‘Nastics Day and we test out how robust our gymnastics technique is under aerobic stress.

Gymnastics

EMOM 10

Odd : 3-5 Strict HSPU

Even : 3-5 Strict TTB

WOD

” Light ‘n Tasty ”

125 Double Under

42 Toes To Bar

30 HSPU

CAP 10