CROSSFIT TOTAL/ 30 Manmakers for time

CROSSFIT TOTAL

Establish 1 rep max of the following 3 lifts, only 3 attempts at each lift.

• Back squat - 295lb/133kg
• Shoulder press  - 135lb/61kg
• Deadlift  - 445lb/201kg

875lb/396kg. More work required on the strict shoulder press and Back squat

Rest 5 minutes

30 Man makers for the time with 15kg Dumbells  - 05:21 as required.

Manmaker = perform 1 x push up holding the dumbells, then full row right arm, full row left arm, then perform a squat clean n jerk with the dumbells in each hand

Rest 4 hours, putting the new toy "Concept 2" machine to good use.

4 x 500m splits, 3 mins rest inbetween- 1:32/1:34/1:37/1:39

Games WOD 6 take 2/ Leeds WOD

7 minute AMRAP ladder in increments of 3:

• 3 Thrusters @ 45kg
• 3 Chest to bar pull ups
• 6 Thrusters @ 45kg
• 6 Chest to bar pull ups
• 9
• 9
• 12
• 12 and so on

I managed to hit both sets of 18 + 5 Thrusters= 131 reps

Rest 20 minutes, then for the time:

• Start by doing 3 burpees, then on the top of every minute do 3 burpees
• 5 Squat Cleans 60kg
• 20 Hollow Rocks
• 10 Jerks 60kg
• 20 Mountain Climbers
• 20 Deadlifts 60kg
• 20 Mountain Climbers
• 10 Jerks 60kg
• 20 Hollow Rocks
• 5 Squat Cleans 60kg

04:46 as required

Rest day

Resting up before smashing 11.6 in the morning!!!

Similar to MAINSITE WOD 23/04/11

For time:
25 Walking lunge steps
20 Pull-ups
50 Box jumps, 20 inch box
20 Double-unders
25 Ring dips
20 Knees to elbows
30 Kettlebell swings, 2 pood
30 Sit-ups
20 Hang squat cleans, 35kg Barbell
25 Good mornings @ 20kg bar
30 Wall ball shots, 10kg ball/8 foot target
12 Towel Pull ups

11:25 as required, felt really tired, full rest tomorrow before hitting WOD 11.6 at Leeds

OPEN WOD 6 first attempt

3-3-6-6-9-9-12-12 etc for 7 minutes of:

• Thruster @ 45kg
• Chest to bar pull ups

I managed 18 + 17 Pull ups, Confident I can get into the 21's come Friday

Hitting the weakness's

10-9-8-7-6-5-4-3-2-1 reps for the time of:

• Handstand push ups
• Overhead squat @ 42.5kg/95lbs, (first rep must be squat snatch)
• Pistols (each leg)

17:17 as required, more work needed on these weakness's

WOLFE WOD/ GRACE/ FEMALE GRACE

20 minute AMRAP

• 200m run
• 4 Deadlift @ 140kg
• 30 KB swings @ 24kg

8 Rounds, 30m run. Back breaker!!

Rest 20 mins

Grace

30 Clean n jerks for the time @ 60kg - 2:53 rx'd
rest 5 minutes
female Grace, 30 Clean n jerks for the time @ 40kg - 1:37 rx'd

5km Run/ Kettlebell snatch tekkers

5 km Run - 18:04

Kettlebell snatch tekkers

• 2 x 5 reps each arm @24kg
• 2 x 3 reps each arm @ 32kg

For the time: 100 Snatches, (50 each arm) @ 16kg

03:17 as required, sets were broken down to 10 reps each arm x 5, all unbroken.

FRAN

21-15-9 reps for the time of:

• Thrusters @ 42.5kg
• Pull ups

03:03 r'xd, all sets unbroken but feel my pull ups werent as strict as they should have been.

High Box jumps/ Toes to bar Couplet. Death by HSPUs/ PM yesterdays mainsite WOD

For the time:

• 21 Box jumps @ 30 inches / 3 Toes to bar
• 18 Box jumps @ 30 inches / 6 Toes to bar
• 15 Box jumps @ 30 inches / 9 Toes to bar
• 12 Box jumps @ 30 inches / 12 Toes to bar
• 9 Box jumps @ 30 inches / 15 Toes to bar
• 6 Box jumps @ 30 inches / 18 Toes to bar
• 3 Box jumps @ 30 inches / 21 Toes to bar

08:35 as required, Toes to bar were broken from 15 an onwards.

Rest 5 minutes

Death by Handstand push ups, on the 1st minute perform 1, 2nd min perform 2 and so on...

I got to 9 in the 9th minute, failed 10.

PM

Yesterdays main site WOD=HAMMER

5 Rounds for the time, 90 secs rest between rounds

• 5 Power cleans
• 10 Front squats
• 5 Push jerks

1:23, 1:25, 1:57, 2:06, 2:22= Really tired in the late rounds, due a rest day 2moro

Yesterdays OPEN WOD/ todays horrible WOD

OPEN WOD 11.4

10 min AMRAP:

• 60 over the bar burpees
• 30 Overhead squats @ 55kg
• 10 Muscle ups

1 Round and 9 Burpees= 109 reps

TODAY, WOD courtesy of Sam Briggs

3 Rounds for the time of:

• 800m run
• 32 Air Squats
• 600m run
• 32 KB swings @ 32kg
• 400m run
• 32 Pull ups
• 200m run
• 32 Burpees

43:45 as required = horrible.

Dianne

21-15-9 reps for the time of:

• Deadlift @ 100kg
• Handstand push ups

08:25 as required, Deadlifts unbroken, serious work needed on HSPUs

4x400m splits with 2 mins rest in between

• 1:02
• 1:05
• 1:05
• 1:07

WOD 11.4/ Cleans, shoulder to Overhead,

10 Minute AMRAP:

• 60 Bar facing Burpees
• 30 OH squats @55kg
• 10 Muscle ups

I managed to get upto 3 muscle ups = 93 reps. Ive got to do it again on Saturday because I swore far too much on the video lol. OH squats were extremly challenging. Theres a 1 rep max x 30.

5 minute break

5 Rounds for the time of:

• 5 Squat cleans @ 55kg
• 5 Shoulder to overhead @ 55kg
• 10 metre overhead walk @55kg

06:50 as required.

400m run/ Air squats

4 Rounds for the time of:

• 400m Run
• 50 Air squats

09:30 as required.

Muscle up/ Toes to rings Couplet/ 400m intervals

10 Rounds for the time of:

• 3 Muscle ups (palms out)
• 5 Toes to rings

09:15 rx'd

3 x 400m intervals with 2 mins rest inbetween

1. 57 secs
2. 1:05
3. 1:11

2 footed take off, 2 footed landing hurdle jumps Mikko Salo style, 10 24inch hurdles unbroken x 3

OH Squat, KB swing, Pull ups Triplet

18-15-12-9-6-3 reps for the time of:

• Overhead squat 45kg
• Kettlebell swing 24kg
• Pull ups

14:15 r'xd, always feel lathargic after a rest day!

Rest day

Full/Hang clean technique/ 2010 Games WOD (scaled) / FURY WOD

5 Rounds for the time:

• 3 Power cleans @ 80kg
• 5 Ring Handstand push ups

05:56 as required

PM
For the time: Run 1km, 35 Burpees, Run 1km = 08:37 rx'd

Hitting the weakness's

9-7-5 reps for the time of:

• Power clean @ 50kg
• Front squat @ 50kg
• Power snatch @ 50kg
• Overhead squat @ 50kg

08:02 as required

Rest 5 minutes

3 Rounds for the time of:

• 7 Thrusters @ 50kg
• 14 Pistols
• 21 Toes to bar

08:17 as required

Legs are still fried!!!!

HSPU/Back squat/Pull up Triplet

5 Rounds for the time:

• 7 Handstand push ups
• 10 Back squats @ 60kg
• 12 Pull ups

08:13 as required, legs were feeling it after yesterdays effort.

Open wod #2 Take two

15 minute AMRAP (As many rounds as possible) of:
- 9 Deadlifts @ 70kg
- 12 Crossfit push ups
- 15 Box jumps (24 inch)

14 rounds + 4 Deadlifts, what a difference a box makes.

Rest day