CROSSFIT
BEGINNER STRENGTH 1.2
1a) Front Squat
Perform 3 x 5 with approx 60% of your Back Squat load.
Rest 1 min
1b) Strict Pull Ups 3 x M/E
Add weight if necessary
INTERMEDIATE STRENGTH 1.2
1a) Front Squat 3 x 5 x 60% B/Sq 1RM
Rest 1 min
1b) Strict Pull Ups 3 x M/E
Add weight if necessary
WOD
5 rounds for time of:
Run 200m
9kg (6kg) Ball Slam, 20 reps
24kg (16kg) Kettlebell Snatch, 10 reps
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KETTLEBELL CROSSFIT
STRENGTH 1.2
1a) Double Row 3 x 5
Rest 1 min
1b) Double Rack Lunge 3 x 3/3
WOD
5 rounds, each for time of:
24″ Box Jump, 15 reps
24kg (16kg) Single-arm Swing, 10/10 reps
Push Up, 15 reps
24kg (16kg) Kettlebell Push Press, 10 reps
Rest 1 minute
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Liking the variety of strength components in this phase of your programming Jase. Where are the pull ups in the WOD though?
There are pull ups there mate. We’ve had 3 WOD’s with pullups in 9. Plus Pull Ups every Wednesday. Everyone needs to get stronger with these, not faster
Jase
Back after flu before Xmas and my Morocco trip so no weights for 4 weeks (oh dear…)
KB Strength
3×5 Double row @ 20kg
3×3 Rack lunge @ 20 kg
KB WOD
with 20 kg KB. Stopwatch kept on stopping but something like <13 mins all up. All good until round 5…ouch!!
yip
Morocco…sounds horrible Andrew
Front Squat 3×5@45kg
Strict Pullup 3xM.E. 4-3-3
WOD
5 RFT of:
Run 200m
9KG Ball Slam x 20
16KG Kettlebell Snatch x 10
13.08
It was hell Will…French Foreign Legion stuff..