Strength/Skills Session
Back Squat, 5 x 3
Bent over Barbell row, 3 x 5
Farmers Walk for Distance, 20/15kg DB’s in each hand, 2 Attempts
Met Con Session (WOD)
“Elizabeth”
21-15-9 rep rounds of:
Squat Clean 60/40kg
Ring Dips
Finisher
Side Bridges, 2 x 1min per side
O-Lift Session
Snatch, max single
Clean & Jerk, max single
move on to the next lift after 3 missed atempts
Strength/Skills Session
[Power Snatch x 1] + [OH Squat x 3]
Perform the above complex 3 times for 1 Set x 4
Clean Pulls/ DL 3 x 5
Met Con Session (WOD)
5 rounds for time
10 Deadlift 100/70kg
50 Push-ups
Chest and thighs to floor in the Push-up
Finisher
Hanging L-Sit, work up to 2 minutes of accumulated time
O-Lift Session
Power Snatch, 4 x 2
Clean & Jerk, 4 x 2
Back Squat, 3 x 5
Strength/Skills Session
Front Squat, 3×5r
Seated Dumbell press, 5×5r
Power Clean, 5×3r
Met Con Session (WOD)
21-18-15-12-9 rep rounds of:
Deadlift 42kg (30kg)
Hang Power Clean 42kg (30kg)
Front Squat 42kg (30kg)
Push Jerk 42kg (30kg)
Finisher
Superman holds in the pit of back burn or over plyo boxes.
O-Lift Session
Hang Snatch, 4×2r
Pwr Clean, 3×5r
Jerk from rack, 5×3r
Clean Pulls, 5×3r
Chris from CrossFit Effects showing great ticker during the CFB games. Photo courtesy of Miles Wydall.
Strength/Skills Session
Clean, 5×3r
Pwr Jerk, 5×3r
OA lunge 3×8r per side
Met Con Session (WOD)
Five rounds for time:
Run 400m
30 Thruster 30kg (20kg)
Finisher
Prone bridge holds 2×2min
O-Lift Session
Power Snatch, 5×3r
Clean & Jerk, 5×3r
Back Squat, 3×5r
Snatch Pulls, 3×5r
Strength/Skills Session
Back Squat, 5 x 3
Push Press, 3 x 5
Deadlift, 1 x 5
Met Con Session (WOD)
Complete as many rounds as possible in 20 mins of:-
5 Box Jumps
10 L-Pullups
15 Knees to Elbows
Finisher
Hold a handstand for 2 minutes
in total. Use a spotter and crash
mats.
O-Lift Session
Snatch, 5 x 3
Pwr Clean & Pwr Jrk, 5 x 3
Front Squat, 3 x 5
Clean Pulls, 3 x 5
Saturday Sufferfest
“Annie”
50-40-30-20-10 reps for time
Double Unders
Situps
recover, then …
Complete as many rounds as possible in 8 minutes of :-
pushup
squat
starting at 1 rep of each and incrementing 1 rep every round
Strength/Skills Session
Thruster, 3-3-3-3-3-3-3
Weighted Pullups, 2-2-2-2-2-2-2
Met Con Session (WOD)
Courtesy of CF North Santa Cruz
4 rounds for max reps
each round consists of
DB Deadlift
DB Hang Power Clean
DB Split Jerk
DB Deadlift
DB Hang Power Clean
DB Split Jerk
Air Squat
Each exercise is 30 seconds of work followed by 15 secs rest between exercises
There is 1 min rest between rounds
Pick your weight for the dumbells carefully, score equals total reps multiplied by the weight used. Once you pick a weight it must be used for all rounds, ie no changing up or down once you start.
O-Lift Session
Snatch, 3-2-2-2-1-1-1-1-1
Clean & Jerk, 3-2-2-2-1-1-1-1-1
Back Squat, 3×5
Strength/Skills Session
Hang Snatch, 5×3r
KB Clean & Press, 3×15r per arm
If there is time left over, work on your weaknesses
Met Con Session (WOD)
21-15-9 reps for time
Hang Power Snatch 42kg (30kg)
Ring Dips
Wall Ball
Finisher
Practice Turkish Getups
3×8 per side
O-Lift Session
Power Snatch, 4×2
Clean & Jerk, 5×3
OH Squat, 3×5
Flat Foot Pulls, 3×5
Prone Bridge, 3 x max hold
Strength/Skills Session
Back Squat, 3×5
Press, 3×5
Deadlift, 1×5
If there is time left over, work MU progressions
Met Con Session (WOD)
“Tabata Something Else”
20 sec work / 10 sec rest repeated 8 times for each exercise for reps:
Pullups
Pushups
Situps
Squats
Score is calculated by adding together the total score from the eight intervals of each exercise.
O-Lift Session
Snatch, 5×3
Power Clean, 5×3
Rack Jerk, 3×3
Clean Pulls, 5×5
