CrossFit Weapons – 6/10 – 9/10

With the new changes in the timetable and the addition of Weapons classes on Tuesday and Friday evenings we hope to bring a renewed energy to the more advanced classes. The aim of these classes is to increase the physiological adaption to increased training stress. These classes will include skill(s) seen in competitions and thus are targeted to those looking to compete in fitness based events.

You are expected to have proficient knowledge and understanding of the written programming. Along with being able to put it into practise without immediate direct guidance.

Classes have been designed with the more advanced members in mind. If you are unsure of the suitability of the class for you, please speak to a coach.

-Tuesday 06/10/2015 –

Warm Up

3 rounds

Wall squats x 5

Goblet squat x 5

Air squat x 10

Alt lunges x 20

Strength / Olly

A. Deadlifts 6×3 @85% 3010 90

Skills

(10mins)
Deficit HSPUStart with blue plate and work up to a 3 rep max

B1. Negative HSPU 5 x 3 increase height each set 10 sec eccentric

Engine Work

Rowing n’ squats.   

E3MOM for 12 mins.  

10 squats cleans @ 50%

500 mtrs @ 80% of 500m TT

Note: The aim of this engine work is to work and recover hitting the same time 4 rounds over.

WOD 1

20 min AMARP

20 box jumps 24/20

10 T2B

10 pull ups

Accessory work

L sit holds

– Friday 09/10/2015 –

Warm Up

10mins    

2 Rounds of:

3 x Snatch Pulls.
3 x Muscle Snatch.
3 x Power Snatch.
3 x Deep Power Snatch.
3 x Snatch w/ 3 second pause in the bottom

Strength / Olly

Snatch work up to a max of power snatch and snatch 15 mins

Skills

(10mins)Rope climbing5 x 3 accents

Engine

E3MOM for 10 rounds

(each round will be timed, the athlete with consistency is the winner)

3 snatches @ 70/50

15 burpees

WOD 1

6 rounds for time:

10 HSPU

10 DL @ 120/80

Accessory work

Midline work – Accumulate 300 seconds of L sit holds

3 x 20 GHD sit ups