Crossfit

Saturday 24/02/18

crossfit2009 — Sat, 24 Feb 2018 05:40:37 +0000

“Open Workout 18.1”

20 Minute AMRAP
- 8 Toes To Bar
- 10 Single Arm DB Hang Clean And Jerks @ 22.5/15kg (5 Per Arm)
- 14/12 Cal Row

Friday 23/02/18

crossfit2009 — Thu, 22 Feb 2018 12:12:31 +0000

Rest Day

Thursday 22/02/18

crossfit2009 — Thu, 22 Feb 2018 12:12:17 +0000

Every Minute For 10 Minutes Perform 1 Of The Complex:
- 1 Power Clean
- 1 Hang Power Clean

Then

3 Rounds
- 10 Power Cleans
- 10 Chest To Bar Chin Ups
- 10 Push Ups

To Finish

Tabata Planks
(8 x 20sec Work/10sec Rest)

Wednesday 21/02/18

crossfit2009 — Wed, 21 Feb 2018 11:39:50 +0000

Complete At Least 3 Of The Following 4 Movements:
- 1 Mile Run
- 2000m/1800m Row
- 150/120 Cals Air Bike
- 1800m/1600m Ski Erg

**Complete in any order. Rest as required between movements.

Tuesday 20/02/18

crossfit2009 — Tue, 20 Feb 2018 11:58:54 +0000

15 Minute AMRAP
- 7 Dead Lifts
- 7 Handstand Push Ups
- 14 Step Ups @ 24”/20”

**Dead Lift weights increase according to the following:
- 135/95lbs (2 Rounds)
- 185/125lbs (2 Rounds)
- 225/155lbs (2 Rounds)
- 275/185lbs (2 Rounds)
- 315/205lbs (Max Rounds)

Then

For Time, In Partners
- 150 Burpees (Alternate 5’s)

**Alternate Work/Rest

Monday 19/02/18

crossfit2009 — Mon, 19 Feb 2018 11:10:39 +0000

20-20-20 Single DB Front Squat

Accrue 30 Strict Chin Ups

Then

For Time
- 30 Toes To Bar
- 40 DB Snatches @ 22.5/15kg (Alt. Arms)
- 50m Single DB Overhead Walking Lunge (10m Per Arm Alternating)
- 60/50 Cal Row
- 70 Double Unders

Sunday 18/02/18

crossfit2009 — Mon, 19 Feb 2018 11:10:18 +0000

4 x 200m Run
- 1st 50m: Slow Jog
- 2nd 50m: Moderate Run
- 3rd 50m: Fast Run
- 4th 50m: Sprint

**On a running clock, complete runs @ 0,2,4 and 6mins.

Then

3 Rounds
- 800m Slow Jog
- 400m Moderate Run

**Rest 1 Minute Between Rounds

Saturday 17/02/18

crossfit2009 — Sat, 17 Feb 2018 01:22:38 +0000

1 Rep Max Squat Clean And Jerk

Accrue 20 Muscle Ups Between Sets

Then

3 Rounds
- 16 Thrusters @ 95/65lbs
- 8 Burpees
- 4 Squat Cleans @ 185/125lbs
- 8 Burpees

Friday 16/02/18

crossfit2009 — Fri, 16 Feb 2018 03:13:06 +0000

Rest Day

Thursday 15/02/18

crossfit2009 — Thu, 15 Feb 2018 12:18:28 +0000

5 Rep Max Bench Press

Mobilise Between Sets

Then

11 Rounds (11 Minute Time Cap)
- 9 Wall Balls
- 7 Toes To Bar

To Finish

3 Minutes
- Max Cals Air Bike