CROSSFIT
BEGINNER WEIGHTLIFTING
1) Rack Delivery 3 x 3
2) Scarecrow Clean 3 x 3
3) High Hang Clean 3 x 2
Add weight where appropriate
INTERMEDIATE WEIGHTLIFTING
Shankle Complex x 3 x 70% C+J 1RM
(3 Hang Pulls + 1 Hang Clean + 2 Jerks)
Rest 2 mins between each complex
WOD
4 rounds EACH for time of:
42.5kg (30kg) Overhead Squat, 9 reps
Double Under, 27 reps
Rest 2:30 mins between rounds
Post time for each round to comments
KETTLEBELL CROSSFIT
“Kettlebell Complex Ladder”
With 2 Kettlebells perform:
Swing
Clean
Push Press
Front Squat
Perform 1 rep of each movement, rest 10 secs. Perform 2 reps of each movement, rest 20 secs. Perform 3 reps of each movement, rest 30 secs. Perform 4 reps of each movement. Once you have gone up the ladder, rest 40 secs and go back down the ladder. Repeat the 4 reps per movement at the top of the ladder.
WOD
As many rounds as possible in 8 minutes of:
24kg (16kg) Double Front Squat, 3 reps
24kg (16kg) Double Swing, 6 reps
Push Ups, 9 reps
Post rounds to comments
Hit this one up with the 7:30am crew.
Shankle Complex @ 80kgs
Then the most frustrating WOD ever because I just couldn’t get my double unders working!
Finished each lot of OHS in about 15 secs and then took, in one case, about 1:30 mins to string together 27 double unders. Argh!!!
Anyway, times were,
1) 47 secs
2) 1:01
3) 1:41!!
4) 54 secs
Jase