Meal of the Day

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CrossFit Journal

JME Round 4 Comp will be held on Saturday 8th November in Airlie Beach   ... I will post more information late September.

 

 

 

Friday
Aug222014

22082014

5 rounds for time of:

15 Kettlebell swings (32/24)kg
5 Hang Power Clean (70/50)kg
50 Double Unders

FINISHERS                            

1min Max Effort
Chest 2 bar pull ups (ADV) or pull ups (INT)
Once the athlete chooses a movement they cannot change it.
The set begins when the athlete grabs the bar and finishes when their feet touches the ground.

1 x Max Effort
Plank hold

Thursday
Aug212014

21082014

7 RFT
10 Wallball shots (20,14)lbs
10 Burpees                                            
10 Box Jumps (24/20)"                           

FINISHERS

1min Max Effort
 
Chest 2 bar pull ups (ADV) or pull ups (INT)
Once the athlete chooses a movement they cannot change it.
The set begins when the athlete grabs the bar and finishes when their feet touches the ground.

2min max effort
 
Sit ups (b'fly)

Wednesday
Aug202014

20082014

For A Time
21-15-9 reps of:
* 400m run cash in at the start of round:
HSPU (or accum HS Holds - 3 sec hold time per rep)
CTB Pull ups

FINISHER
For A Time
100 Hollow rocks

Tuesday
Aug192014

19082014

5 Min AMRAP

TGU

You may change hands throughout the 5 Mins

Score = total reps x KB weight used to give a total score in kg

WOD

20 Min AMRAP

Assending ladder in 3's

3-6-9-12-15-18-21 etc

Thrusters (42.5,30)kg

TTB

Start with 3 Thrusters, then 3 TTB, 6 Thrusters then 6 TTB, 9 Thrusters then 9 TTB etc up in 3's for the 20 Mins.  Score is a total reps count.

Monday
Aug182014

18082014

Snatch (squat snatch)

9 mins to find a 1 RM Snatch

WOD

For A Time

50 Calorie Row

50 Deadlifts (70,45)kg

40 Calorie Row

40 Deadlifts (70,45)kg

30 Calorie Row

30 Deadlifts (70,45)kg

* 16 Min kill time