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WOD: Tuesday 20/11/2018

30 minutes AMRAP of:
400m Run
10 Strict Pull-Ups
20 Alternating Reverse Lunges with Farmer’s Carry (16/24kg KBs)
40 Air Squats

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tue 20-11.jpg

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WOD: Monday 19/11/2018

For 18 mins, increase the loading on the barbell each set, allowing the initial positional work to help you build into heavy loading for your full snatches from the floor.

Every min on the min, for 4 min (4 sets):
High Hang Snatch x 2 reps @ 50-65% of 1-RM Snatch

Rest 1 Min, and then…

Every 90 secs, for 6 mins (4 sets):
Hang Snatch x 1 rep @ 65-80% of 1-RM Snatch

Rest 1 Min, and then…

Every 2 mins, for 6 mins (3 sets):
Snatch x 1 rep @ 80+% of 1-RM Snatch

Then…

Every 6 mins, for 18 mins (3 sets), for times:
Row 500m
30 Kettlebell Swings (24kg/32kg)
15 Strict Handstand Push-Ups

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mon 19-11.jpg

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WOD: Friday 16/11/2018

Front Squat

*Set 1 – 5 reps @ 65%
*Set 2 – 4 reps @ 75%
*Set 3 – 3 reps @ 80%
*Set 4 – 2 reps @ 85%
*Set 5 – 1 rep @ 90%
*Set 6 – 1 rep @ 95%
*Set 7 – 4 reps @ as heavy as possible
Rest 2 mins between sets.

Then…

8 Min AMRAP of:
Max Wall Balls
Every time you break do 5 burpees

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Fri 16-11.jpg

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WOD: Thursday 15/11/2018

Every 2 mins, for 30 mins (3 sets of each):

Station 1 – 400/300m Row
Station 2 – 30 Ring Dips
Station 3 – 30/20 Calories of Assault Bike
Station 4 – 30 Toes to Bar
Station 5 – 10 Renegade Rows (25/15 kgs)
(Push-Up, Row Left, Push-Up, Row Right = 1 rep)

thu 15-11.jpg

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WOD: Wednesday 14/11/2018

Three sets of:

Pause Deadlift x 6 reps
(pause for 2 secs at mid-patella, then extend to full hip and knee extension; reset before each lift; start sets around 60% of 1-RM and build by feel)
Rest 60 secs
15m Handstand Walk (or 20-30 Handstand Shoulder Taps)
Rest 60 secs

Then…

Two rounds for time of:
800m Run
42 Kettlebell Swings (24/16 kg)
24 Pull-Ups

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Wed 14-11.jpg

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WOD: Tuesday 13/11/2018

For the following 20 mins, increase the loading on the barbell each set, allowing the initial positional work to help you build into heavy loading for your full cleans from the floor.

EMOM for 5 mins:
High Hang Clean x 1 rep @ 50-65% of 1-RM Clean
Rest 60 secs, and then…
Every 90 secs, for 6 mins (4 sets):
Hang Clean x 1 rep @ 65-80% of 1-RM Clean
Rest 60 secs, and then…
Every 2mins, for 6 mins (3 sets):
Clean x 1 rep @ 80+% of 1-RM Clean

Then…

Complete for time:
500m Row
50 Kettlebell Deadlifts
50m Kettlebell Farmer’s Carry
50 Kettlebell Walking Lunges
50 Kettlebell Push Presses

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Tuesday 13-11.jpg

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WOD: Monday 12/11/2018

Take 20 mins to build to today’s heavy Push Press

Then,

12 min AMRAP of:
4 Strict Handstand Push-Ups
8 Strict Pull-Ups
12 Alternating Pistols

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Mon 12-11.jpg

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WOD: Saturday 10/11/2018

Power/Squat Cleans

Build up to a heavy 2 reps for the day

Then

3 rounds of:

1 min max Wall Balls
1 min Max KB Swings
1 min max Box Jumps
1 min Rest

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Sat 10-11.jpg

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WOD: Friday 09/11/2018

Every 90 secs, for 24 mins (4 sets):

Station 1 – Single-Leg Squat (“Pistols”) x 6 reps each leg
Station 2 – Hanging Med-Ball Hamstring Curls x 10-12 reps @ 2111
Station 3 – Barbell or Ab-Wheel Roll-Outs x 10 reps @ 3010
Station 4 – Supinated-Grip Bent-Over Barbell Row x 6-8 reps @ 2111

Then

For max reps:

4 Mins of Dumbbell Burpee Box Step-Overs (25/15 kg DBs over 20″ box)
Rest 60 secs, and then…


For max calories:

4 Mins of Rowing

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Fri 9-11.jpg

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WOD: Thursday 08/11/2018

CrossFit Junior Teens

Five sets for max reps of:

45 secs of Strict Handstand Push-Ups
Rest 45 secs
45 secs of Double-Unders
Rest 45 secs

Then

15 min AMRAP of:

10 Left-Arm Dumbbell Push Presses (25/15 kg DB)
10 Right-Arm Dumbbell Push Presses (25/15 kg DB)
15 Dumbbell Goblet Squats (25/15 kg DB)
20 Sit ups

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WOD: Wednesday 07/11/2018

CrossFit Senior Teens @ 4.15pm

Every 10 mins, for 40 mins (4 sets) for times:

500m Row
400m Run
30 Kettlebell Swings (32/24 kg)
20 Pull-Ups

Please note times for each of your four sets, and then total those times for your overall time. Your goal should be lowest overall time. Athletes should modify distances or repetitions to ensure at least 2 minutes of rest between sets.

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Wed 7-11.jpg

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WOD: Tuesday 06/11/2018

Junior Teens @ 4.15pm

Every 3 mins, for 18 mins (6 sets) of:

Back Squat:

*Set 1 – 5 reps @ 65%
*Set 2 – 4 reps @ 75%
*Set 3 – 3 reps @ 80%
*Set 4 – 2 reps @ 85%
*Set 5 – 1 rep @ 90%
*Set 6 – 10 reps @ 70-80%

Then

Every 3 mins, for 15 mins (5 sets) of:

12 Burpee Box Jump-Overs (24″/20″)
20m Walking Lunges with KB/DB Farmer’s Carry (24/16 kg)


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Tuesday 6-11.jpg


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WOD: Monday 05/11/2018

Senior Teens @ 4:15

Every 2:30, for 15 mins (6 sets) of:
3-Position Snatch
(high hang, mid-thigh, from the floor)
Rest as needed

Goal is perfect mechanics. Do not exceed a load in which you can’t maintain perfect mechanics.

then

For time:
40/30 Calories of Assault Bike (or Rowing)
30 Power Snatches (52.5/35 kgs)
20 Toes to Bar

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monday.jpg

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WOD: Friday 02/11/2018

For time:
50 Kettlebell Swings (24/16 kg)
40 Walking Lunges with Farmer’s Carry (24/16 kg KB/DBs)
30 Burpees
20 Dumbbell or Kettlebell Thrusters (24/16 kg)
10 Bar Muscle-Ups
20 Dumbbell or Kettlebell Thrusters
30 Burpees
40 Walking Lunges with Farmer’s Carry
50 Kettlebell Swings

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fri.jpg

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WOD: Thursday 01/11/2018

CrossFit Junior Teens @ 4:15

Every 2 mins, for 18 mins (3 sets):
Station 1 – Muscle-Ups x Max Reps in 45 secs
(OR 60-90 secs of muscle-up skill progressions)
Station 2 – Handstand Walk x 10 m
(use partner assist or Handstand Wall Runs if you don’t have handstand walks yet)
Station 3 – L-Sit Hold x 45 secs accumulated time

then

Against a 12-min running clock…
Row 1500/1300m
immediately followed by as many rounds and reps as possible of:
12 Push Press (42.5/30 kgs)
12 Toes to Bar

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thurs.jpg

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