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THE CROSSFIT JOURNAL

TRAINING TIMES

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WOD – Sunday 27 May 2017

8 am & 3 pm skills/strength/optional WOD

4 pm 10km run departs.

Optional WOD in pairs 20 minute AMRAP

Up and back rig overhead dumbbell walking lunge 22.5/15 (single arm)

vs

Elbow plank hold

WOD – Saturday 27 May 2017

7am & 4pm

17ml.4 (Last One)

16min AMRAP – Total Reps
9 Calorie Row
21 Bar Facing Burpees
9 Thrusters 45/35
15 Calorie Row
15Bar Facing Burpees
15 Thrusters
21 Calorie Row
9 Bar Facing Burpees
21 Thrusters

*See coach for for official scaled variants or scale as desired.

*May do out of order until rower is free or run 100/200/400m corresponding to the relevant calorie row.

WOD – Friday 26 May 2017

Part A) 5 x 5 Deadlift

Part B) 4 x 500m row

*Giving our shoulders a break.

*We’ll hit ‘Nancy’ next week.

WOD – Thursday 24 May 2017

Part A) Take 30 minutes to work up to a heavy single Clean & Jerk.

Part B) Gym Jones IWT

5 Rounds for time:

10 Power Snatches 50/35
Run 400m

*Scale as needed.

WOD – Wednesday 24 May 2017

Part A) Overhead Complex x 5

1 x Strict Press
3 x Push Press
5 x Push Jerk

Part B) 10 Minute AMRAP

10 pull-ups
15 kettlebell swings 24/16
20 box jumps, 24/20 inch box

WOD – Tuesday 23 May 2016

Part A) Work up to a heavy single Squat Snatch.

Part B) 3 x 4minute short Tabata Cycles alternating between:

Power Clean 50/30
Lateral bar Burpees.

*1 minute rest between cycles.

WOD – Monday 22 May 2017

10 x 4 Back Squat

*Use the 3 Minute rest period to do a strict upper body movement or core

WOD – Sunday 21 May 2017

8am & 3pm Strength/Skills/optional WOD

4pm 10km run departs.

Optional WOD in pairs 20 minute AMRAP

100m Dead Ball Zercher carry 55/35

vs

Max Burpee pull-ups

*Pair with the most total Burpee pull-ups wins. Just sayin’.

WOD – Saturday 20 May 2017

7am & 4pm

17ML.3
FOR TIME:
3 Rounds

HERO – 18 Hand Stand Push Ups (HSPU)
15 Hang Squat Clean 70/50

WARRIOR – 12 Wall Walks
15 Hang Squat Clean 60/40

SOLDIER – 30 Hand Release Push Ups (HRPU)
15 Hang Squat Clean 45/25

*Choose one of the above.

Thanks to mastersleague.com.au

WOD – Friday 19 May 2017

WOD – Friday 19 May 2017

Part A) 5 x 2 Deadlift

Part B) 10 minutes to find a 1RM Overhead Squat. Followed by 10 minute 4 rep EMOM OHS@70% of 1RM.