Wednesday 19 December 2012

WARM UP
5-mins General Activity such as Run 800m or Row 1000m
Coach Led Mobility Drills 5-mins

CELL WOD
BEGINNER STRENGTH PROGRAM 6.4
1) Back Squat 3 x 5
2) Strict Pull Ups/Ring Rows 3 x Max
(Add weight or use a lighter band if you can perform more than 5 strict pull ups)
Rest 1 min between efforts

INTERMEDIATE STRENGTH PROGRAM 6.4
1a) Good Morning 5 x 3 x 55% Back Squat 1RM
1b) Strict Pull Ups 3 x M/E
(Add weight if you can do more than 5 unweighted)
Rest 60 secs

WOD
3 rounds for time of:
Muscle-Up, 7 reps
50kg Thruster, 14 reps
GHD Sit Up, 21 reps

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KETTLEBELL CROSSFIT WOD
STRENGTH 3.4
1a) Snatch + OHS 1 + 5 x 3
1b) Double Row 3 x 5 reps
Rest 1 min

WOD
3 rounds for time of:
16kg Kettlebell Woodchop (Right), 10 reps
16kg Kettlebell Woodchop (Left), 10 reps
Pull Up, 10 reps

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