Archive for March, 2015

WOD – 1/4/15

Hilltop CrossFit – WOD

For Press/Jerk (10-12mins ONLY) (No Measure)

2mins of pass throughs & arm swings

Then 2-3 rounds of:

10 Shoulder Extensions on Box/Bench

20sec Bar Hang

5-10 Shoulder Activations

5-10 Scap Push ups

5-10 KB Handle Press (L/R)

5-10 Arms Only KB Deadbugs

Strict Press (12mins to find a heavy set of 3)

Metcon (Time)

Run 800m

Then,

3 rounds for time

25 Pull Ups

7 Power Jerks (60/40)

WOD – 31/3/15


Hilltop CrossFit – WOD

(No Measure)

In Partners – 3x

1 partner runs 100m, other partner holds

1) Plank hold

2) Hollow hold

3) Superman hold

Front Squat (5-5-5)

* Same as yesterday – just to prime the body, move FAST

Clean (1RM)

Metcon (2 Rounds for reps)

Max UB Push Up

Run 400m

Max UB Hang Power Clean (60% of above – from below the knee)

Run 400m

Rest 2mins

Max Hollow Hold straight into Max Superman Hold

WOD – 30/3/15


Hilltop CrossFit – WOD

Back Squat (5-5-5)

* This is just to prime the body, move the bar FAST

Power Snatch (10mins to find a heavy single for the day)

Metcon (AMRAP – Reps)

1min each for max reps, rest 2mins between

1) STOH (50/35)

2) Burpees

3) Pull Ups

4) Deadlifts (50/35)

Monday


Hilltop CrossFit – WOD

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WOD – 27/3/15


Hilltop CrossFit – WOD

(No Measure)

10mins AMRAP

20m Bear Crawl (10 fwd, 10 bwd)

10m High Knee to Lunge with Rotation

30sec Deadbug hold

10 Deadbugs (contralateral)

10m Arabesque

Deadlift (5-5-5-5-5)

* Work from deficit

Metcon (Distance)

Tabata

Odds: Row

Even: Strict Pull Ups

Rest 2mins and repeat

(16 rnds total)

WOD – 25/3/15


Hilltop CrossFit – WOD

Metcon (Time)

Buy In: 100 Double Unders

Then – 5 Rounds

10 T2B

15 Wall Balls (9/6 – higher tgt or heavier ball than usual)

200m Run

500m Row (Time)

Max Effort 500m Row

WOD – 24/3/15

Hilltop CrossFit – WOD

Thruster (3-3-3-3-3)

Metcon (AMRAP – Rounds and Reps)

AMRAP in 18mins

60 cal Row

50 KB Swings (24/16)

40 Bar Facing Burpees

30 Thrusters (42.5/30)

20 C2B Pull Ups

WOD – 23/3/15


Hilltop CrossFit – WOD

Back Squat (15mins to find a heavy set of 3)

* Not a 3RM. Move the bar FAST!

Metcon (3 Rounds for time)

9-6-3 Full/Squat Snatch (<50% 1RM Snatch)
27-18-9 Double Unders (Sub lateral bar hops)

Rest 3mins

9-6-3 Power Snatch

27-18-9 Double Unders

Rest 3mins

9-6-3 Overhead Squat

27-18-9 Double Unders

* Record time of each ’round’

** 20min time cap