CrossFit Unreal

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Snatch / Clean & Jerk

Power: Single rep max test for:

Snatch &

Clean & Jerk

 

OH squats, Lunges, Bear walk, Burpees.

Conditioning: kb windmills 3-3-3, TGU 2-2-2, lever drops 3 x 10.

Metcon: 7 Over head squats 30kg, 20 x lunge x-over jumps, 10m bear walk, 10 x Burpees.
5 rounds for time

 

 

Total

Strength: Total for SRM on:

Back Squat, Press, Dead Lift

Best Score of 3 attempts at each lift counts:

Overhead Squat:

Gymnastics: 3 x 10 Wheel roll outs, 3 x 25 MB scoop rocks, 3 x 6 Straight leg lifts

Strength: Overhead squat 3-3-3-3-3

Row. Rack pulls.

Gymnastics: 3 x 8 Ring Flys, 3 x 5 Pull to Inv, 1 x max Handstand

Strength: Rack: Pull 2-2-1-1

Monostructual: 2000m row

KB Technique day:

Gymnastics: 10 x rope climbs, 3 x 15 V-snaps, 3 x 6 KB Snatchs

Tech: Kettle Bell Clean & Jerk

TGU. Squat.

Conditioning: Plyometric drills. Turkish get-up 2-2-2-2-2

Metcon: 100 backsquats @ 50% bodyweight, 100m row or 10 burpees penalty every stop.

(a stop counts as no movement for more than 3 seconds)

"Cindy"

Metcon: "Cindy"

5 pull-ups, 10 Push-ups, 15 Squats AMRAP in 20minutes

Front Squat / Press

Gymnastics: 5 minutes in HS acc, 3 x 10 Back ext WW, 100 scoop rocks with MB (7kg/9kg) add 10 for every stop

Strength: Front Squat 3-3-3-3-3, Press 5-5-5-5-5

Deadlift, Run

Strength:Dead Lift 5-3-1-1-1-1

Monostructual: 1200m run for time (street circuit)