17.9.2018 – Monday
Skill development and drills:
Butterfly shoulder circles
Pistol mobility and practice
WOD:
5min AMRAP:
12 Chest to bar pull ups
12 Weighted alternating pistol squats (24/16kg)
Rest 3min
4min AMRAP:
8 Chest to bar pull ups
8 Weighted alternating pistol squats (24/16kg)
Rest 3min
3min AMRAP:
4 Chest to bar pull ups
4 Weighted alternating pistol squats (24/16kg)
18.9.2018 – Tuesday
Skill development and drills:
Basic warm up only
WOD:
CrossFit Open WOD 12.1
7min AMRAP:
Burpees
Rest 5-7min
7min AMRAP:
Assault bike calories
19.9.2018 – Wednesday
Skill development and drills:
Clean and jerk technique practice
WOD:
20min AMRAP:
Power clean and jerk
*start with an empty bar and add 10/5kg every 20 reps
20.9.2018 – Thursday
Skill development and drills:
General warm up
2 x 45 hollow rock
Double under practice
WOD:
14min AMRAP:
6 Slamball to shoulder cleans (70/50kg)
6 Alternating back lunges (70/50kg)
50 Double unders
21.9.2018 – Friday
Skill development and drills:
Power snatch technique practice
Shoulder stability drills
WOD:
5 Rounds for time:
20 Hang power snatches (35/22.5kg)
30 Abmat sit ups (Rx+ = 10/5kg)
30 Push ups
22.9.2018 – Saturday
Skill development and drills:
Brief warm up and hip openers
WOD:
In pairs:
A) Find combined 5RM back squat
B) Find combined 20RM deadlift (touch and go only)
23.9.2018 – Sunday
Skill development and drills:
HSPU and bar MU technique refinement
WOD:
3 Rounds for time:
16 HSPU (Rx+ = deficit)
12 Bar muscle ups
