Archive for July, 2015

31/7/15


Hilltop CrossFit – WOD

Metcon

Nate (AMRAP – Rounds and Reps)

AMRAP in 20mins

2 Muscle Ups

4 HSPU

8 KB Swings (32/24)

Nate.1 (AMRAP – Rounds and Reps)

AMRAP in 20mins

4 C2B Pull Ups

6 Deficit HRPU

8 KB Swings (24/16)

29/7/15


Hilltop CrossFit – WOD

Skill

Toes-To-Bar

Metcon

15.Hilltop (AMRAP – Rounds and Reps)

AMRAP in 12mins

15 T2B

10 Hang Power Cleans (50/35)

5 STOH

50 Double Unders

28/7/15


Hilltop CrossFit – WOD

Metcon

3 for 30 (Time)

3 rounds

30 KB Swings (24/16)

30 Push Ups

30 Abmat Sit Ups
*Compare to 23/6/15

27/7/15


Hilltop CrossFit – WOD

Skill

Kipping Pull Ups Progression / Practice

Metcon

Pull & Run (Time)

30 Pull Ups

Run 400m

20 Strict Pull Ups

Run 400m

10 Weighted Pull Ups (15/5)

Run 400m

25/07/2015

Hilltop CrossFit – WOD

Weightlifting

Strict Press (7-7-7-7-7 @ 65%)

Partner WOD

Metcon (Time)

30 C2B Pull Ups

50 Thrusters (30/20)

Row 2000m

24/07/2015


Hilltop CrossFit – WOD

Weightlifting

Snatch (Every 90secs x 8 )

1 Power Snatch

1 OHS

1 Hang Snatch

*2.5-5kg heavier than 10/7/15

Metcon

Metcon (3 Rounds for time)

On a continuous running clock

0-5mins: 4 rounds of

10 Alt DB Snatch (AHAP)

30 Double Unders

5-9mins: 3 rounds of

15 Alt DB Snatch (AHAP)

12 Box Jumps

9mins – Finish: 2 rounds of

20 Alt DB Snatch (AHAP)

30 Wall Balls

22/07/2015

Hilltop CrossFit – WOD

Metcon

500m Row (Time)

Max Effort 500m Row

Weightlifting

Deadlift (3 x Max Reps @ 60% 1RM)

* Perform 1 rep every 10secs until fail – Rest 2mins only between efforts

21/07/2015

Hilltop CrossFit – WOD

Weightlifting

Back Squat (3 x Max Reps @ 60% 1RM)

*Perform 1 rep every 10secs until fail – Rest 2mins only between efforts

Skill

Muscle Up/Pull Up Negatives (8 x 1 (add weight if needed))

*After each negative, row 15/12 cals keeping cals/hr as high as possible