Deadlift
3-3-3-3-3
For Time:
400m Run
10 Deadlift 92.5kg/65kg
20 Toes to Bar
30 Double Unders
400m Run
30 Double Unders
20 Toes to Bar
10 Deadlift
400m Run
Saturday, August 30, 2014
Wednesday, 27/08/2014
Power Clean
3-3-3-3-3
Squat Clean
3-3-3-3-3
8 minute AMRAP of:
9 Chin Ups
15 sit Ups
200m Run
Rest 2 minutes
8 minute AMRAP of;
2 Wall Walks
10 Wall Ball 10kg/6kg
30 Double Unders
Monday, 25/08/2014
Back Squat
3-3-3-3-3
For Time:
5-10-15-20 reps of:
Barbell Jumping Squat 20kg/15kg
Press 20kg/15kg
Burpees
200m Run after every set
Sunday, August 24, 2014
Friday, 22/08/2014
Bench Press
6-6-6-6-6
12 Minute AMRAP of:
200m Run
6 Dumbbell Push Ups
8 Pull Ups
10 Box Jumps 24"
Wednesday, August 20, 2014
Wednesday, 20/08/2014
Front Squat
4-4-4-4-4
(3 second pause in the bottom at absolute bottom depth)
5 Strict Pull ups between sets
3 RFT of:
25 Cal Row
30 Overhead Walking Lunge@20kg
20 Plate Burpees
Rest 1.30 between rounds
Tuesday, 19/08/2014
Deadlift
4-4-4-4-4
For Time
10, 8, 6, 4, 2 reps of:
Deadlift@80kg
Handstand Push Ups
12 Minute cut off
4-4-4-4-4
For Time
10, 8, 6, 4, 2 reps of:
Deadlift@80kg
Handstand Push Ups
12 Minute cut off
Sunday, 17/08/2014
Strict Press
6-6-6
3 RFT of:
12 Power Clean 62kg
12 Toes to Bar
12 Burpees
400m Run
6-6-6
3 RFT of:
12 Power Clean 62kg
12 Toes to Bar
12 Burpees
400m Run
Saturday, August 16, 2014
Monday, August 11, 2014
Tuesday, 12/08/2014
Overhead squat
5-5-5-5-5
Start a Running Clock:
On minute 1 perform: 2 Dumbbell Snatch @20kg + 1 Pull Up
On minute 2 perform: 4 Dumbbell Snatch + 2 Pull-ups
On minute 3 perform: 6 Dumbbell Snatch + 3 Pull-ups
... Keep adding 2 Dumbbell Snatches per minute and 1 Pull Up each round until you cannot complete the required amount of reps.
5-5-5-5-5
Start a Running Clock:
On minute 1 perform: 2 Dumbbell Snatch @20kg + 1 Pull Up
On minute 2 perform: 4 Dumbbell Snatch + 2 Pull-ups
On minute 3 perform: 6 Dumbbell Snatch + 3 Pull-ups
... Keep adding 2 Dumbbell Snatches per minute and 1 Pull Up each round until you cannot complete the required amount of reps.
Sunday, August 10, 2014
Monday, 11/08/2014
Home, sweet, Home!
Well after almost 2 years of running CrossFit Switchback regrettably I had to resign as head trainer. Over the those 24 months I had the opportunity to train some outstanding athletes. I can honestly say most of our members are now good friends of mine. I can only hope they all continue on with their journey towards a better state of fitness.
I'm now ready to take on new clients who are tired of being ordinary… don't just accept being average be great in everything you DO!!!
Subscribe to:
Posts (Atom)