Programming for the Week Commencing‪ 16th March‬

Monday:

Metcon

30 AMRAP In Pairs:

@62.5/40kg

3 Rounds:
21 X Power Clean
15 X Front Squat
9 X STOH

Then:

100 / 70 X Cals

Into:

2 Rounds:
21 X Power Clean
15 X Front Squat
9 X STOH

Then:

100 / 70 X Cals

Into:

1 Round:
21 X Power Clean
15 X Front Squat
9 X STOH

Then:

ME Cals in remaining time

Score = Total Cals

Tuesday:

A.

Strength

10-1 Ladder For Quality (Strict):

HSPU / Pike PU / Z-Press
Ring Dip / Box Dip / Push Up
Pull Up / Banded / Ring Row

*Work in Pairs YGIG to ensure sufficient rest between movement patterns

Time Cap: 20 Mins

B.

Metcon

For Time:

30-20-10
Alt DB Hang Power Clean & Jerk @25/17.5kg
GHD / Sit-Up

*10m Handstand Walk / 20m Bear Crawl Between Rounds, and at finish

Time Cap: 12 Mins

———

Crossfit Endurance

I. Plyometrics Week 5: Progressions + Endurance

15 Minutes to work on either
1. Seated Box Jump Progressions
2. Kneeling Squat Jump Progressions

Into, every 20 seconds for 4 minutes (12 reps):
1 X Repetition of the progression of your choosing

II. Lactate Threshold and Beyond

5 Rounds
30sec On//3:30min Off ME Assault Bike*

*Adapt to row if needed
**Go hard on each round. Aim for consistent cals/rpm on each round!

III. Core Finisher

———

Wednesday:

A.

Strength

20 Mins to Establish a 2RM Deadlift

B.

Metcon

15 EMOM
1- 15/12 X Cal Bike
2- 8 X Burpee Box Jump Over @24/20”
3- 40 X DU / 45s ME Practice

After Class Extra:

3 Sets:
45s Handstand Hold / Elevated Plank
Rest 30s
30s/30s Side Plank Hold
Rest 30s

Thursday:

A.

Strength

20 Mins to Establish a 2RM Back Squat

B.

12 AMRAP In Pairs:

60 X Wall Ball @9/6kg
40 X Plate GTOH @25/20kg
20 X Synchro Med Ball Partner Sit-Up

Friday:

Barbell

A.

Power Snatch

In a 20 Min window complete:

2 X 1 @60%
2 X 1 @70%
2 X 1 @75%
2 X 1 @80%
1 X 1 @85%

% of 1RM Power Snatch, if unsure use -10% from 1RM Snatch. Only progress up the % if the previous lift(s) felt good.

*Rest 60-90s Between Sets

B.

8 EMOM

1- 2 X Power Snatch @70% (of 1 RM Power Snatch)

After Class Extra:

3 X 3 Front Squat @75% Tempo 41X1
*Rest 2 Mins Between Sets

Saturday:

Metcon

Partner ‘Fight Gone Bad’

5 Rounds For Reps:

Wall Ball @9/6kg
Sumo Deadlift High Pull @35/25kg
Box Jump @24/20”
Push Press
Calories
Rest

*1 Minute on each movement, split the reps evenly, one partner working at a time

STRONGMAN / STRONGWOMEN SATURDAY!! 🚚💪🏽💥

———

Crossfit Endurance

🔥Circle of Hell🔥

Our last ‘Circle of Hell’ dates from October 26th!

***Our time to beat is 32:41***

Bring your A-Game!!! Full brief on the day👌

———

Sunday:

Hero Workout ‘Abbate’

U.S. Marine Corps Sergeant Matthew T. Abbate, 26, of Honolulu, Hawaii, assigned to the 3rd Battalion, 5th Marine Regiment, 1st Marine Division, I Marine Expeditionary Force, based out of Camp Pendleton, California, was killed on December 2, 2010, while conducting combat operations in Helmand province, Afghanistan. He is survived by his wife Stacie Rigall, son Carson, mother Karen Binion, father Salvatore Abbate, and siblings Dominica Abbate, Elliot Abbate, Valerie Binion, and Kelly Binion.

For Time:

Run 1 Mile
21 X Clean & Jerk @70/47.5kg
Run 800m
21 Clean & Jerk @70/47.5kg
Run 1 Mile