Meal of the Day

Home work

CrossFit Journal

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

 

 

 

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

Sunday
Aug172014

17082014

Rest Day !!

Saturday
Aug162014

16082014

Partner WOD

25 Min AMRAP

Row 300m

Complete AMRAP

4 Wall balls

8 Box jumps (24,20)"

12 KB Swings (24,16)kg

Partner A rows 300m whilst Partner B completes the AMRAP then swap over.  Partner A will pick up & continue where Partner B left off.  Then continue for the 25 Minutes.

Friday
Aug152014

15082014

Realization  8s
Back Squats (Training Maxes (90% 1RM) 
50%x5
60%x3
70%x2
75%x1
80%x AMAP(Failure)
Strict Press (Training Maxes (90% 1RM) 
50%x5
60%x3
70%x2
75%x1
80%x AMAP(Failure)

Tabata Abs
8 Rounds of:
20 sec Dish holds  followed by 10 seconds of hollow rocks

Thursday
Aug142014

14042014

2min 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.

WOD
13 Min Kill Time
30 Thrusters (30/20)kg
30 Box Jump overs (24)” (Step ups are allowed)
30 Toes to Bar