The Power of 5

"The Power of 5"

Part A: 5 min AMRAP

5 MU

5 full snatch 155/105/135/95

rest 5 minutes

5 min AMRAP

5 bar hop burpees

5 power cleans 155/105/135/95

5 min rest

5 min AMRAP

5 v-ups

5 deads at 155/105

 

Oly Program:

A:	Snatch Pull + Hang Snatch MAX then 3x2 @ 80% of complex max
B:	Pause Jerk + Jerk, from rack, 5x2 @ 80%
C:	Stiff leg deadlift @80% of Clean 6x3
D:	Back Squat 6 reps @77.5% then 3 reps @ 80% then 3x2 @82.5

Only twice;)

Only twice;)

50 WB 20/14/16/12

50 KBS 24/16/20/12

50 Pull ups

50 push ups

2 Rounds for time

 

SQUAT	F SQ	BENCH	DEF DL
5x3 @82.5%	3x5 @62.5%	5x2 @82.5%	5x4 @72.5%

Let's get after those Thrusters!

Part A: Thruster Progression Week 1:

5X5 EMOM at 135/95/95/65

Part B: 10-1 of DL at 275/185/225/125 and T2B

 

Oly program:

A:	Full Clean + Squat + Power Jerk (1+1+2)x10 up to 82.5%
B:	Back Squat + Jerk Behind Neck (2+1) x8 up to 85 %
C:	GHD Sit Up 5x20

Kicking it Oldschool!

Part :A Plank hold 2 mins on 30 sec off X 2

Part B: Death by Curtis P at 95/65

Curtis P = 1 ful clean, 2 lunge steps, 1 press

1st minute 1 complex, 2nd minute 2 complexes, 3rd minute 3 complexes....

Go until you can no longer fit the complex in, then take a round off.

After your recovery round, start again with one complex

We all work until the end of the 15th minute

The hangover 2015

Part A: row 2km at 2 min/500 pace for men or 2:20 for ladies

 

Part B:

13 minutes AMRAP fun

400M run

30 DL 185/125

30 HSPU

20 KBS 2/1.5/1.5/1

20 C2B

 

Powerlifting:

SQUAT	BENCH		DL
5x6 @74%	6x4 @79%	CG 2x5 @62.5%	5x4 @80%

2015 3 on 3 Throwdown

Come and cheer evryone on!

If he dies he dies:)

 

6 min AMRAP of

5 MU

4 full snatch at 155/105/115/85

5 min rest

7 min AMRAP

35 DU

11 thrusters 75/55

7 burpee BJ 24/20

Tabatta Not recommend for 3 on 3 athletes

 

Part A: Max rope climbs in 2 minutes

Part B: Max hand walking in 2 minutes

Part C ; Tabatha style

20 sec on 10 sec off for 8 rounds of each movement

squats

push ups

BJ 24/20

Burpees

 

Oly rogram:

A:	Clean Pull + Hang Clean + Jerk (1+2+1) x 6 @80%
B:	Push Press + Push Jerk (2+1) Heaviest Load
C:	Back Squat 6x4 @ 77.5%
D:	Back Extentions 5x20

Snatch complex 09/2015

 

Part A : On the two minutes for 7 rounds

1 snatch high pull + 1 hang full snatch

Go up in weight every round

Part B: Hero Josh

42 pull ups 21 OHS at 95/65

21pull ups -15 OHS

18 pull ups - 9 OHS

 

Powerr lifting Program:

SQUAT	F SQ	BENCH	DEF DL
5x3 @80%	3x6 @60%	6x3 @80%	4x5 @70%

3 on 3 EMOM Prep

3 on 3 EMOM Prep for 24 minutes

1st minute - 50 DU

2nd minute - 5-4-3 of Toes to bar, C2B, Bar MU

3rd minute - 20 WB - 20/14/12/10

4th minute - 1 arm DB snatch X 10 at 75/55/55/35

 

Oly Program:

A:	Snatch Pull + Power Snatch + Snatch Balance (2+1+2)x10 Work up to 75%
B:	Snatch Grip Push Press + OHS (1+2) x 5 work on positioning of barbell (moderate load)
C:	Front Squat 10 Reps then 8x4 @ 75 % then Pause FS 4x3 @65.5

3 on 3 Prep 2015

 

Part A: Plank Hold - 50 seconds on 10 sec off X 6

Part B:

200M run

15 Hand release push ups with feet on a 35lbs plate

10 Hang cleans at 155lbs

3 rounds rest 5 minutes repeat

Start with MAX TGU

Part A; Max TGU in 3 minutes 2/1.5/1.5/1

Part B: 4 cycle met con,

3 min on 90 sec off AMRAP the following

40 DU

30 air squats

20 push ups

10 T2B

 

Powerlifting Program:

SQUAT	BENCH		DL
4x6 @70%	5x4 @77.5%	CG 3x5 @60%	5x3 @80%

3 on 3 team prep 2015

 

On the 5 minutes X 5

You and your partner must run 400m

then complete 40 KBS 2/1.5/1.5/1

Finish with off with 20 burpee BJ at 16"

Rest until the 5 minute mark and go again

 

Weightlifting program

	Exercise:
A:	1 RM Snatch
B:	1 RM Clean and Jerk

My favourite WOD of the week

Part A: Handstand hold 45 sec on 45 sec off X 3

Part B: 

6 rounds of

5 reps of C&J 155/105/135/95 and 

4 T2B + 4 C2B +2 BM

Nancy 2015

Part A: Hip and shoulder mobility

Part B: Nancy 2015

5 RFT

400 M 15 OHS 95/65

 

Weightlifting Program:

A:	Power Clean + Front Squat + Push Press (1+2+2)x8 @ 67.5%
B:	Pause Power Jerk + Split Jerk from Rack (1+1)x8 @ 72.5
C:	Clean Pull Pause @ Knee 4x3 @ 75% then 3x3 @82.5
D:	Box Jump 8x3 (challenging height for 3)

Hero WOD "Seven" 2015

Hero WOD "Seven" 2015

7 HDPU

7 Thrusters 135/95/95/65

7 Knees to Elbows

7 Dl 245/165/205/125

7 burpees

7 KBS 2/1.5/1.5/1

7 pull ups

 

Powerlifting Program:

SQUAT	F SQ	BENCH	DEF DL
4x4 @75%	3x6 @57.5%	3-5-7-6-4-2 @72.5%	4x1 @77.5%

Let's test that clean

 

Part A: shoulder and or hip mobility

Part B: On the two minutes for 10 rounds

1 Full clean

Start at the weight of your heaviest progression

 

Weightlifting Program:

 

A:	Snatch Grip Push Press + Snatch Balance @ 60% (2+2) x 6 then @ 70% (2+2)x4
B:	Snatch from hip 60% 5x2 then 70% 4x3
C:	Snatch High Pull @75% 5x3 then 85% 6x2
D:	Back Squat for 8 reps @72.5% then 8x3 @77.5%

3X6 in 2015

Part A: Plank Hold 40 seconds on 20 seconds off X 6

 

Part B: On the 3 minutes for 6 rounds

21 BJ 24/20/20/16

7/4 MU

21 WB 20/14/16/12

Sunny Sunday's 2015

Sunny Sunday's

Sunny Sunday's

On the 3 minutes for 5 rounds

1 clean, 4 steps of lunge, 1 press X 3 all at 155/105/115/85

50 DU

Reebok CrossFit 306 lifting contest - no classes

SWA lifting contest - gym closed, come cheer on your fellow lifters