Archive for January, 2015

WOD – 31/1/15


Hilltop CrossFit – WOD

Deadlift (15mins to find a 3RM for the day)

*Keep movement FAST, failing is when your back starts to round NOT after it has rounded!

Metcon (Time)

Partner “Jackie”

Row 1000m (partner in plank hold)

50 Thrusters (partner in HS hold)

30 Pull Ups (partner in deadlift hold – 110/75)

WOD – 30/1/15


Hilltop CrossFit – WOD

Paused Snatch (2-2-2-2-2)

3 sec pause at front of knee
>SS: With PVC/empty bar work on 1st pull, 2nd pull and high pull during rest

Metcon (Time)

Buy in: 100 double unders

Then – 3 rounds of

21 KB swings (24/16)

15 box jump overs

9 power snatch (75% of heavy 2 paused snatch)

Cash out: Run 400m

WOD – 28/1/15

Hilltop CrossFit – WOD

Strict Press (3-3-3-3-3)

>SS: 1 Rope Climb or 7 Ball Slams

* Aim for a 3RM – MUST BE SOUND POSITION!!!

Metcon (5 Rounds for reps)

Every 3mins for 5 rounds

7 Strict press @ 75% of todays 3RM

Max unbroken pull ups

* Breaking means your hands leaving the bar or your feet touching the ground – hang from the bar as long as you like, change grips, change styles… We’re after MAX REPS each round

WOD – 27/1/15


Hilltop CrossFit – WOD

Back Squat (7-5-3-3-5-7)

>SS: 20 unbroken double unders or 10-15 pogo jumps

* 3-5-7 should be heavy but FAST. If feeling good go for 3,5,7RM lifts

Metcon (Time)

5 rounds

10 T2B

10 Box Jumps (60/50)

10 Push Press (42.5/30)

WOD – 26/1/15


Hilltop CrossFit – WOD

Skill

10mins to find a 1RM seated box jump (thighs at parallel in seated/start position)

When 1RM seated box jump established or 10mins up, move straight into

10mins to find a 1RM broad jump box jump (60/50)

Metcon (AMRAP – Rounds and Reps)

Death by thrusters or OHS (42.5/30)

“Death by” is 1 rep in the first minute, 2 reps in the second minute, 3 reps in the 3rd minute, etc. Keep working until unable to finish work in that minute.

Metcon (AMRAP – Rounds and Reps)

AMRAP in 8mins

30 Step KB walking lunge (24/16)

20 Abmat sit ups

10 Pull ups

WOD – 24/1/15

Hilltop CrossFit – WOD

Deadlift (7-5-3-3-5-7)

>SS: Empty prowler push

* Reset between lifts for 7-5-3

* Touch and Go lifts for 3-5-7

Metcon (AMRAP – Reps)

Partner WOD

AMRAP in 12mins

45sec Max Reps STOH (60/40 – taken from ground)

Rest 15sec

45sec Max Reps Alt DB Snatch

Rest 15sec

* LTT

WOD – 23/1/15

Hilltop CrossFit – WOD

Power Clean – Hang Squat Clean – Front Squat (20mins to find heavy set)

1 + 2 + 3
Stable, strong position NOT weight

Metcon (5 Rounds for time)

Every 3mins for 5 rounds

21 Russian KB swings (AHAP)

15 Wall Balls (9/6)

9 Burpees

* LTT

EXTRA WORK (OPTIONAL)

15-20mins working on Squat Jerk

Between lifts work on ext/int shoulder rotation

*Start in normal OHS hand position and gradually move hand position closer

WOD – 21/1/15

Hilltop CrossFit – WOD

Metcon (4 Rounds for reps)

14.1 – AMRAP in 4mins

5 Power Snatch (35/25)

15 Double Unders

Rest 4mins

14.2 – AMRAP in 4mins

2 OHS (40/30) – sub Russian KB swing

2 C2B Pull up – sub normal pull up

4 OHS

4 C2B

6 Etc…

Rest 4mins

14.3 – AMRAP in 4mins

5 Deadlifts (60/40)

10 Box Jumps (60/50)

10 Deadlifts

10 Box Jumps

15 Deadlifts

10 Box Jumps

20 Deadlifts

10 Etc…

Rest 4mins

14.4 – AMRAP in 4mins

6 cal Row

5 T2B

4 Wall Ball (9/6)

3 Cleans (60/40)

2 Muscle Ups – sub 20 abmat sit ups

Rest 4mins

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EXTRA WORK (OPTIONAL)

Sotts Press

3-3-3-3-3

*Spend 10-15mins on shoulder mobility prior

*Keep weight light