Archive for April, 2016

30/04/2016


Hilltop CrossFit – WOD

PARTNER WOD

Metcon (AMRAP – Rounds and Reps)

20mins

20 wall balls (9/6)

20 Russian KB swings (24/16)

20 abmat sit ups

20 step OH walking lunge (15/10)

20 pull ups

20 HRPU

20 box jumps (60/50)

Run 400m

*Alternate exercises throughout but both run the 400m

29/04/2016


Hilltop CrossFit – WOD

WARM UP/SKILL WORK

Metcon (No Measure)

EMOM until fail

6 T2B + 10 double unders (doubles increase by 10 each round)

OR

10mins working on T2B tech

SKILL/STRENGTH

Snatch (Find a heavy set of 3 (15mins))

*Aim for PERFECT lifting over weight. No fails due to weight!

CONDITIONING

Metcon (Time)

3 rounds

20 box jumps overs (60/50)

15 power cleans (50/35)

LEVEL 2

2 rounds

15 box jump overs (80/70)

10 hang squat clean thrusters (50/35)

5 wall climbs

27/04/2016


Hilltop CrossFit – WOD

CONDITIONING

Metcon (AMRAP – Rounds and Reps)

12mins

2-4-6-8-10-etc…

Deadlifts (100/70)

1 rope climb OR 5 burpee jumping pull ups

MOBILITY

ROMWOD (No Measure)

15-20mins stretching

26/04/2016


Hilltop CrossFit – WOD

STRENGTH

A: Back Squat (Find a heavy single in 5 lifts only)

B: Back Squat (Max UNBROKEN reps at 70%)

*This is not a test to see how long you can stand there with a bar on your back, if the bar is on your back it is moving up and down, NON STOP!

CONDITIONING

Metcon (Time)

2 rounds

75 double unders

15 OHS (60/40)
*Sub 3:1 single skips and HEAVY goblet squats

ANZAC DAY – WOOD


Hilltop CrossFit – WOD

Metcon

Wood (Time)

5 Rounds for time of:

400m Run

10 Burpee Box Jumps, 24″

10 Sumo-Deadlift High-Pull. 95#

10 Thrusters, 95#

Rest 1 Minute
In honor of Australian Army Sergeant Brett Wood, 32, of Ferntree Gully, Victoria, died on May 23, 2011
To learn more about Wood click here

23/04/2016

Hilltop CrossFit – WOD

POWER

Power Clean (12mins to find a heavy single)

STRENGTH

Squat Clean (1-2-3-4-etc until fail @ 75% of todays power clean)

*This is done Indian file style. Everyone will do 1 rep each, one after the other. Then 2 unbroken reps each, one after the other. Then 3 unbroken reps, etc… until fail.

22/04/2016

Hilltop CrossFit – WOD

POWER

Max Height Box Jump (Distance)

Max Height Box Jump
*6mins. Take a couple of steps to achieve MAX height

STRENGTH

Front Squat (4 x 3-3-3 @ 60%)

*cluster sets. Start @ 60% and build if possible

CONDITIONING

Metcon (AMRAP – Rounds and Reps)

12mins

12 burpee box jump overs (60/50)

12 alt. DB snatch (20/15)

LEVEL 2

Use 35/25 DBs

20/04/2016


Hilltop CrossFit – WOD

SKILL

Warm-up (No Measure)

10mins on muscle up skill / ring work

LEVEL 2

10 SLOW muscle up negatives

CONDITIONING

1: Metcon (Distance)

5 rounds starting every 3mins

15 air squats

Max distance row in 20sec

2: Metcon (AMRAP – Rounds and Reps)

Death by

Strict press + box jump (30/20 & 60/50)

LEVEL 2

Strict press + front rack step up (45/30)