WOD

Strength

• Deadlift 65%x5,75%x5,85%x5+
• Hip Thrusters 3×12 (Heavy)
• 1 Minute V Sit between each set of Deadlift

Metcon

50-40-30-20-10

• Sumo High Pull
• Sit Ups

Flexibility/Core

• Work on flexibility of all major joints and muscles.
•  Turkish Get Up  3×5 each side (Increase weight per set )

Metcon

7 Rounds Of

• Run 200m
• 15 Box Jumps
• 15 Ball Slams

Strength

• Push Press 65%x5,75%x5,85%x5+
• Chin Ups 3×10
• Between each set of push press complete a 1 min plank.

Metcon

4 Rounds for time of

• 11 Thrusters 40kg/20kg
• 11 Swings 24kg/16kg
• Every minute on the minute  that passes in workout you must complete 5 Burpees.

Strength

• Back Squat 65%x5,75%x5,85%x5+
• Compete 33 Russian Twists Between Each Set Of Squats

Metcon

Being a fully qualified Crossfit instructor I taught that we may give a few crossfit open workouts a go

At the moment there is a Competition running called the crossfit open where people do workouts worldwide and summit their scores.

We are by no means going to go to that extreme but there is no harm in us giving the workouts a go and seeing how we get on.

Crossfit open 14.2.

From 1:00-3:00

2 rounds of:
10 overhead squats, 40kg/30kg
10 chest-to-bar pull-ups

From 3:00-6:00
2 rounds of:
12 overhead squats,  40kg/30kg
12 chest-to-bar pull-ups

From 6:00-9:00
2 rounds of:
14 overhead squats, 40/30kg
14 chest-to-bar pull-ups

Strength

• Floor Press 1 Rep Max
• Overhead Squat 1 Rep Max

Metcon 20 Mins

• 5 Pull Ups
• 10 Push Ups
• 15 Air Squats

Strength

• Deadlift 1 Rep Max
• Turkish Get Up 1 Rep Max

Metcon

Tabata (20 sec on 10 off)  8 Rounds of each exercise.

• Plank
• Front Rack Lunges
• Swings
• Trx Rows

Then

4 Toes-to-bars Every 15 secs for 4 mins.

Skills/Core/Strength/Flexibility

• 1 Rep Max Plank
• 1 Rep Max Pull Up
• 1 Rep Max Push Up

Metcon

3 Rounds for time of

• 30 Ball Slams
• 30 Box Jumps
• 1 Min Wall Sit

Strength

• Push Press 1 Rep Max
• Front Squat 1 Rep Max

Metcon

• Run 2oom
• 10 Swings
• 10 Jumping Squats
• Run 200m
• 15 Swings
• 15 Jumping Squats
• Squats and Swings Climb by 5 Reps after each run for 12 Mins

Strength

• Find your 1 Rep Max Back Squat

Metcon

30 Burpees

– then –

3 rounds of:

• 30 Kettlebell Snatch Each Side
• 20 Thrusters 40/20

– then –

30 Burpees

Refer to 05/02/14 workout for your previous results

Strength

• Bench Press 5+x85%,3+x90%,1+x95%
• Dips 3×15
• Hip Thrusters 3×12

Metcon

3 Rounds For Time Of

• 11 Pull Ups/Rows
• 22 Ball Slams
• 33 Back Squat @50% Of 1 Rm