Archive for September, 2016

01/10/2016


Hilltop CrossFit – WOD

PARTNER WOD

Metcon (AMRAP – Rounds and Reps)

21mins

20 DB thrusters (15/10)

20 RKB swings (24/16)

*E3MO3M (0, 3, 6, 9, 12, 15, 18) each team must stop where they are and complete 250m row gents/200m row ladies

Score is total reps and rounds of thrusters and swings

24/09/2016


Hilltop CrossFit – WOD

PARTNER WOD

Metcon (AMRAP – Rounds and Reps)

AMRAP in 25mins

Row 500m

20 burpee box jump over (60/50)

Row 500m

30 burpee box jump

Row 500m

40 burpees

Row 500m

50 push ups

Partition burpee box jumps, burpees and push ups as needed

Partner 1 – row 1st and 3rd 500m row, partner 2 – 2nd and 4th rows.

20/09/2016


Hilltop CrossFit – WOD

WARM UP

Warm-up (No Measure)

EMOM for 8mins

Min 1: small amount of wall balls (working on accuracy)

Min 2: 15-35 double unders or 30sec of attempts

CONDITIONING

Metcon (Time)

10-20-30

T2B

Box jumps (60/50)

*EMOM 3 ground to OH (50/35)

MOBILITY

ROMWOD (No Measure)

15-20mins stretching

14/09/2016


Hilltop CrossFit – WOD

WARM UP

Warm-up (No Measure)

3 rounds

5-7 barbell roll outs

2 wall climbs

20 double unders

STRENGTH

Push Press (7-7-7-7-7)

CONDITIONING

Metcon (Time)

5 rounds (starting a new round every 3mins)

21 wall balls (9/6 – 10′)

15 box jumps (60/50)

9 deadlifts (100/70)

*score is total time working

09/09/2016


Hilltop CrossFit – WOD

SKILL

Warm-up (No Measure)

Open gym style

Pick a gymnastics movement that is challenging and spend 10mins on improving it

STRENGTH

A: Tempo Front Squat (3-3-3-3-3 @ 65-75%)

Tempo 33X0. Start a new set every 3:30mins

B: Strict Press (1RM)

06/09/2016

Hilltop CrossFit – WOD

STRENGTH

Power Clean and Jerk (Find a heavy set of 3 in 5 sets)

Aim to go heavier than 24/8/16

CONDITIONING

Metcon (Time)

5 rounds

3 squat cleans (using todays triple power C&J)

11 lateral burpees

LEVEL 2

5 rounds

3 squat cleans (@ 75% best all time clean)

5 ring muscle ups

02/09/2016


Hilltop CrossFit – WOD

STRENGTH

Deadlift (Find a heavy set of 5 in 15mins)

Aim to be within 5kg of heavy triple on 8/8/16

CONDITIONING

Metcon (Time)

27-18-9

Cals air bike

Plate OH step ups (20/15 – 50/40cm)

LEVEL 2

27-18-9

Air bike

3-2-1

Rope climbs