WED 24/05/17

WED 24/05/17

CLASS ‘White’ Five rounds for time: 3 Rope climbs 10 Toes to bar 21 Plate OH Walk lunge, 20/15kg Run 400 meters Scaling options: Rope climbs > Half Rope climbs > Ground to standing rope pulls Toes to bar > Kipping Knees Above Hips > Strict Knees Above Hips Plate OH Lunges > Lighter Weight > […]

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TUE 23/05/17

10 Diamond press-up 10 Ring row Rest 60 sec 3 sets 3 Ring/bar pull-up; 10 sec lower 9 KB Press; inhale/exhale at top Rest 60 sec 3 sets For time: 30 cal Assault Bike 30 Burpee Box Jump 30 SB GTOH

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MON 22/05/17

A. In 12 minutes set a max lift in: 1 Power Clean 1 Front Squat 1 Jerk B. In pairs, 3 rounds: 20 Power Cleans @55% of A 20 Front Squats 20 Jerks 100 DU *round up or down to nearest 5kg e.g. 41kg round down to 40kg or 58kg round up to 60kg

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FRI 19/05/17

CLASS 3 Clean & 1 Jerk; 7 sets For time: 55 Calorie Row 55 Thrusters, 45/30 ACCESSORY Snatch 4@ 65% 4@ 70% 4@ 75% 3@ 80% 3@ 85%; 2 sets Back Squat 4@ 78% 1@ 83% 4@ 78% 1@ 86% 4@ 78% 1@ 88%

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THU 18/05/17

CLASS 3 RNFT: 15 Deadlift 15 V-ups 3 rounds: 8 Strict HSPU 8 Strict Chest to Bar then 3 rounds: 12 Kipping HSPU 12 Kipping Chest to Bar Scale to appropriate progression so that the first 3 rounds are strength-based and the second three rounds are skill-based e.g. Heavy DB press/Pike press and Negative pull-up/Tap […]

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WED 17/05/17

ENGINE 5 rounds 3 min: Run 200m 30 box jump AMRAP Wall ball Rest 3 min ACCESSORY Hang Clean 4@ 60% 4@ 65% 4@ 70%; 3 sets Clean Pull 5@ 70% 5@ 75% 5@ 80%; 3 sets Front Squat 5@ 77% 1@ 83% 5@ 77% 1@ 85% 5@ 77% 1@ 87%

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TUE 16/05/17

CLASS 5 RNFT: 5 Bench Press 5 Wide-grip Strict Pull-up For time: 10 DU 15 TTB 20 DU 15 TTB 30 DU 15 TTB 40 DU 15 TTB 50 DU 15 TTB ACCESSORY EMOM 10 1 Strict Muscle-up + 2 Kipping Muscle-up Assault bike 2:30 – 50-55 RPM 0:30 – 75+ RPM 10 sets

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MON 15/05/17

CLASS 3 Power Clean Build to heavy set Must be touch & go In pairs, complete 10 rounds: 9 Power Cleans, 60/40 15 Push-ups 21 Air Squats P1 completes power cleans, P2 completes push-ups, P1 completes Air squats, P2 completes power cleans etc… ACCESSORY Hang Snatch 3@ 65% 3@ 70% 3@ 75%; 3 sets Snatch […]

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FRI 11/05/17

CLASS Power Snatch 3 @ 60% 3 @ 65% 3 @ 70% 3@ 75%; 3 sets Front squat 8@ 45% 6@ 65% 4@ 75% 2@ 78% 1@ 90%; 10 sets For time: 150 double-unders ACCESSORY Power Clean Complex 6 Sets: High Hang – Hang – Full – Push Press High Hang – Hang – Full […]

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THU 11/05/17

CLASS 15m plate bear crawl 12 Double DB Sumo RDL 3 sets Handstand practice 6 Barbell hip bridge (5 sec top) 6 Strict HSPU 4 sets In threes: 3 Legless rope climbs 30 Push-press, 60/40 60 Pistols 3 sets ACCESSORY EMOM 10 1 – 5 Strict ring dips 2 – 40 Double-unders Rowing 20 min […]

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