Archive for November, 2016

Hilltop CrossFit – WOD

STRENGTH

Metcon (Weight)

Strict Pull Up to 3RM

>SS each set of pull ups with 3-5 strict knees to elbows

CONDITIONING

2k Row (Time)

Max Effort 2k Row

Hilltop CrossFit – WOD

STRENGTH

Thruster (5-5-5-5-5 )

Only add weight if movement is stable and balanced throughout all 5 reps

CONDITIONING

Metcon (Weight)

EMOM for 14mins

Min 1: 5 ball slams + 4 bar facing burpees + 3 power cleans (you choose the weight, make sure you get at least 20secs rest)

Min 2: 15/12 cal air bike

Hilltop CrossFit – WOD

STRENGTH

Back Squat (10RM in 3-5 sets (15mins))

SKILL

Bar Muscle-ups (15mins on skill work)

CONDITIONING

Metcon (No Measure)

Choose one of the following

1) 3 sets of 7 unbroken BMU

2) 4 sets of 5 unbroken BMU

3) 5 sets of 3 unbroken BMU

4) 7 sets of 1-2 BMU
Use bands if needed. If unable to bar muscle up (BMU) do C2B pull ups + same amount of push ups and hollow rocks

Hilltop CrossFit – WOD

PARTNER WOD

Metcon (Time)

Buy in: Partner “Grace” (break up the reps however you like)

Then

100m plate OH walking lunge (20/15) (swap every 5m)

60 cal air bike (swap every 10 cals)

20 wall ball over the rig each (9/6)

60 cal air bike

100m plate OH walking lunge

25min cap

Hilltop CrossFit – WOD

STRENGTH

Power Clean (3-3-3-3 (8mins))

Aim to build weight each set.

POWER

Metcon (Weight)

Every 30sec for 5mins

1 power clean + power jerk @ todays heaviest triple power clean
You goal here is to move fast from the clean to the jerk, minimise the time on the front rack and hit solid positions

CONDITIONING

Metcon (Time)

4 rounds

15 T2B

20 KB swings (24/16)

Hilltop CrossFit – WOD

SKILL

Warm-up (No Measure)

15mins on handstand skill

CONDITIONING

Metcon (Time)

100/75 cals air bike

*Every 2mins: 7 deadlifts (120/85) – these must be unbroken, scale accordingly

Hilltop CrossFit – WOD

WARM UP

Front Squat (3 x 5 (33X0))

Keep this light, it’s a warm up. Focus on position

Do not “score” this.

STRENGTH

Front Squat (10RM in 3-5 sets (15mins))

CONDITIONING

Metcon (Time)

5 rounds

10 OHS (40/30)

25 abmat sit ups

Rx+

5 OHS (75/50)

25 abmat sit ups

Hilltop CrossFit – WOD

SKILL/STRENGTH

Power Clean + Hang Clean + Jerk (Find a heavy single for the day in 5-7 sets)

Heavy single with good form. Focus is movement not weight

CONDITIONING

Metcon (AMRAP – Rounds and Reps)

Every 2mins for 10 rounds of fail

12/9 cal row

1 round of CINDY (5 pull ups, 10 push ups, 15 squats)

Rx+

Row + 5 C2B, 10 push ups, 15 thrusters (20/15)