Sunday 29 July 2012

Monday 30th July

Skill

5 sets
3 Overhead Squat
3 Pressing Snatch Balance
3 Heaving Snatch Balance
3 Snatch Balance

WOD

'G*Star'

10 GTOH 60/40kg
10 KTE
9 GTOH
10 Pullups
8 GTOH
10 KTE
7 GTOH
10 Pullups
6 GTOH
10 KTE
5 GTOH
10 Pullups
4 GTOH
10 KTE  3 GTOH
10 Pullups
2 GTOH
10 KTE
1 GTOH
10 Pullups


Happy Birthday G!

Saturday 28 July 2012

Saturday 28th July

Skill

5 sets:
3 high hang clean
3 push press

WOD

In teams of 3 complete:

24 sandbag shuttles 30/25kg

'Karen' 150 wallballs 9/6kg

100 pullups
100 press ups
100 sit ups
100 air squats


Friday 27 July 2012

Friday 27th July

Skill

5 sets:
3 high hang snatch
3 overhead squat

WOD

15-12-9

Clusters 40/30kg
Burpees
50ft OH walking lunges 40/30kg


Tuesday 24 July 2012

Tuesday 24th July

WOD

5 rounds for time:
5 Muscle ups
10 toes through rings
20 KB swings 32/24kg
200m run


Monday 23 July 2012

Monday 23rd July

Skill

5 sets:
3 Overhead Squat
3 Pressing Snatch Balance
3 Heaving Snatch Balance
3 Snatch Balance

WOD

10-9-8-7-6-5-4-3-2-1
SDLHP 50/35
HSPU


Thursday 19 July 2012

Friday 20th July

Skill

5 sets:
  • 3 High Hang Snatch
  • 3 Overhead Squats

WOD

AMRAP 7min

2 Deadlift @ 150kg
50 Double Unders

Wednesday 18 July 2012

Wednesday 18th July

Skill

5 sets
3 Front Squat + 3 Push Jerk

(remember, use a weight that you can maintain perfect form throughout)


WOD

5 rounds for time

6 Push Press 70kg/50kg
12 Box Jumps 30"/24"
200m run


Sunday 15 July 2012

Monday 16th July

Skill

5 sets:   3 Overhead Squat
            3 Pressing Snatch Balance
            3 Heaving Snatch Balance
            3 Snatch Balance

use a weight that you can keep perfect form trough each set, remember the aim of this cycle is to develop skill in the olympic lifts.

WOD

21 DB Thrusters Right Arm 17.5kg/12.5kg
21 DB Thrusters Left Arm
21 Pullups
15 DB Thrusters Right Arm
15 DB Thrusters Left Arm
15 Pullups
9 DB Thrusters Right Arm
9 DB Thrusters Left Arm
9 Pullups






Thursday 12 July 2012

Friday 13th July

Strength

Thrusters

3-3-3-1-1-1


WOD

'Kalsu'

100 thrusters for time 60kg/42.5kg

every min perform 5 burpees


Tuesday 10 July 2012

Sunday 8 July 2012

Saturday 7 July 2012

Saturday 7th July

WOD

'Eva'

5 Rounds for time:

800m Run
30 KB Swings 32kg/24kg
30 Pullups

Good luck to all those competing at the CrossFit Central Manchester Games!

Thursday 5 July 2012

Friday 6th July

Strength

Thrusters

5-5-5-3-3-3

WOD

'Annie'

50-40-30-20-10

Double Unders
Sit-Ups




Tuesday 3 July 2012

Wednesday 4th July

Strength

5-5-5-3-3-3

Weighted \Pullup


WOD

10-9-8-7-6-5-4-3-2-1

Hang Power Snatch 50kg/35kg
Overhead Squat 50kg/35kg
Burpees


Tuesday 3rd July

WOD

'RJ'

Five rounds of:
  • Run 800 meters
  • 15 ft Rope Climb, 5 ascents
  • 50 Push-ups