CrossFit Unreal

Goodbye Septima

Wod: A special litle goodbye wod, to say goodbye to Septima on her relocation to Ireland:

Row 500m (guys must score sub 1:40 ladies must score sub 1:55)

Then a countdown ladder of 40kg Thrusters and Alternating lunges starting from 12 working down to 1

(if the sub row times where achived the ladder starts at 10)

Followd by another 500m row (guys must score sub 1:45 ladies sub 2:00)

To finish 50 box jump burpees or 30 if sub row times where achieved.

push and row

Conditioning: pull to inv 3 x 5, v-snaps 3 x 15

Oly lifting: power snatch 2-2-2-2-2

Metcon: 1 hspu, 1 push-up, 1 ring dip, up the ladder to 5. 500m row. 5 hspu, 5 pu, 5 rd, down the ladder to 1.

kettle bell hell.

Conditioning: Turkish get-up 3 x 5, 5 rope climbs, weighted pull-ups 5 x 1, weighted dips 5 x 1.
Metcon: 150 kettle bell swings for time (32/24kg) every stop or failure to reach full Rom incures an increasing penalty of 2 burpees and 2 wall ball shots. So stop 1 is 2 reps of each, stop 2 is 4 reps and so on till all 150 are complete.

handstand practice

Conditioning: partner handstands 3 x 1min, scoop complex 2 x 2 mins.
Oly lifting: power clean 2-2-2-2-2
Metcon: 5 pull-ups, 7 push-ups, 10 box jumps, 20 squats, amrap in 10mins.

Total:

Tech: KB Snatch 5-5-5, Kettle Bell Clean 3-3-3, Kettle Bell SPlit Jerk 2-2-2

Wod: 3 attempts at a 1rm max for Back Squat, Press and Deadlift, Best of the 3 attempts counts towards you total.

Friday 22nd July

Wod Catch-up day/Weak technique practice day:

 

Thursday 21 July

Cond: Mushie Circles x 50, Straight Leg Lifts 3 x12, Mat Walks x 8

Oly Lifting: Snatch Balance 2-2-2-2-2

Met Con: 10 box Jump burppes, 20 Inverted Burpees, 30 Burpees: For time

 

Wed 20 July

Cond: Handstand Walking 200 Steps, Back Ext 3 x 6 ww, L-sit pull throughs 3 x 5

Oly Lifting: Power Clean 2-2-2-1-1-1

Metcon: 5 ring Pull-ups, 7 push-ups, 12 Barbell back squats: Amrap: 15mins