CrossFit Unreal

Conditioning: Handstand pivots (full 360) x 15, Handstand step walkovers x 15, Lever drops 3 x 15 (straps/rings)

Strength + Power: Clean 2-2-2-2-2, Push-press 2-2-2-2-2

Metcon: 5 minutes amrap of the following 2 couplets.

Kettle bell swings (32kg) x 5 Box Jumps (80cm) x 7

Wall ball shots x 5, Push-ups x 5

No rest or breaks between 5 minutes amrap's

 

8 am class:

Conditioning: Press to Handstand x 15, Muscle-ups x 15, Double unders x 100 (add 5 for each break)

Strength: Back squat 3-3-3, Front Squat 3-3-3, Overhead Squat 3-3-3

Metcon: Compare your times for the following 20 box jump burpees / 20 Burpees/Box Jumps.

GYM CLOSED: Happy Easter.

Conditioning: Max weighted sled push 30m in 15 seconds: Windmills (barbell) 3 x 5

Metcon: 150 wall ball shots for time: 30 meter bearwalk penalty for every stop or ball drop.

Conditioning: Handstand walking drills, Scoop complex x 2

Power: Power Clean 2-2-2-2-2

Metcon: 100 push-ups, (full rom, hands removed every time) Random 5 rep movement every 30 seconds for the first 5 minutes and every minute thereafter.

Conditioning: Turkish Get-up 1 x max reps (24kg), L-sit accumulate 1min 20sec, Overhead squat x 50 barbell only.

Power: Power Snatch 3-3-3, Snatch 2-2-2-1-1-1

Metcon: Starting with 1 rep of each: Box Jump Burpee, Kettle Bell Swing (24kg), Pull-up, continue adding 1 rep up the ladder for as long as possible in 10 minutes:

Conditioning: Handstand Pivots (parallettes) x 15, L-sit press to SS 3 x 3, Straight leg lifts x 30

Strength: Back Squat: 5-5-5-5-5, Press 5-5-5-5-5

 

 

Open Gym:

For those not getting Muddy this weekend, the gym will be open from 1pm-3pm for practice and workout catch-ups.

Basics Day:

Conditioning: Patner Handstand push-downs x 30, wheel rolls 3 x10, GHR 3 x 5

Power: 5 sets of Power Snatch / Hang Power Snatch / Hang Snatch (this is a triplet bar does not go to ground between movements)

Metcon: Accumulate as many reps in 1 minute of each, Push Press @ 40kg, Kettle bell swings @24kg, Burpees, Wall Ball Shots (9kg/10ft)

Then rest 1 minute and repeat the same 4 movements with only 30 second intervals, scored as total reps.

Heavy Metcon:

Conditioning: Waterball clean and Jerk (50kg) 5 x 3, Rope climbs x 10 (15ft), L-sit pull through 3 x 3 (rings with 3sec holds)

Metcon: 5 Power Cleans (70kg), 7 ring Pull-ups, 9 handstand push-ups, 1 30m lap travelling lunges with 25kg plate held overhead.

AMRAP in 18 minutes.