Results For Category: "Uncategorized"
Pre Season Phase 2.2
MondayMetcon“Goodness Gracious”40 Wall Balls40 Power Clean & Push Jerks 40/25Kg30 Wall Balls30 Power Clean & Push Jerks 60/35Kg20 Wall Balls20 Power Clean…
Kennedy Cycle Week 2
Monday SkillsPower Position Clean + Clean + Jerk Strength4 x 5 Front squat @ 70% MobilityCouch stretchStraddle stretch Tuesday Speed work /…
Pre Season 2.1
MondayMetcon“Shellstrop”AMRAP 155 Strict Chin Ups10 Crosover Skips15 Cal Erg*Pick your worst erg AimCoordination, Cardio, Composure MobilityBanded Lat StretchCalf Stretch TuesdayMetcon“Fearless”10,9,8…3,2,1Wall Facing HSPUDeadlifts…
Kennedy Cycle 1
MondaySkillsPower Position Clean + Clean + Jerk Strength4 x 5 Front squat @ 70% MobilityCouch stretchStraddle stretch TuesdayStrengthPush press x 3 +…
Pre Season Phase 1 Week 4
MondayMetconCrossFit Open 15.4Complete as many reps as possible in 8 minutes of:3 handstand push-ups3 power cleans 84/56Kg6 handstand push-ups3 power cleans 84/56Kg9…
Strength – Play Week!
MondaySkillsHeavy Snappy Snatch(no misses) Heavy Power Clean & Push Jerk(no misses) MobilityCactus Stretch TuesdaySkillsHeavy Power Snatch Heavy Full Clean & Split Jerk…
Pre Season – Phase 1.3
MondayMetcon“Run, Grace, Run”800m Run30 Power Clean & Push Jerks 70/45Kg800m Run AimPower Development / Grit MobilityStraddle Stretch TuesdayMetcon“Mycenaean”5 Rounds20/15 Cal Row16 Pistols12…
Winter Cycle 8/8
MondayStrength1A) Front Squat3-3-3-3-3-3 1B) Front to Back Press12-12-12-12-12 MobilityWall Hinge StretchFrog Stretch TuesdaySkills1 Snatch + 1 Overhead Squat Accessories1A) D-Ball Hold3-4 x…
Pre Season 1:2
MondayMetcon“Jay-Qual-En”1000m Ski50 Wall Balls30 Toes to Bar AimRedline Pacing / Resilience MobilityButterfly StretchCrossover/Cactus Stretch TuesdayMetcon“The Fight Before Christmas”4 Rounds:1 Minute Assault Bike…
Winter Cycle 7/8
MondayStrengthStrict Press5-5-5-5-5-5 Back Squat3-3-3-3-3-3 MobilityFrog Stretch TuesdaySkills1 Power Snatch + 1 Overhead Squat Accessories1A) D-Ball Hold3-4 x 30-60 seconds1B) Single Arm Ring…