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Tuesday 27th Nov

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CrossFitGreen – CrossFit

Metcon

Metcon (3 Rounds for time)

Aerobic conditioning:

Partner wod (everything is shared)

0-8mins

A)For time

Row 1000m

40 DB push press

40 Pull ups

8-16mins

B)2 rounds

Row 500m

20 hang clean and push press

20 pull ups

.

16-24min

C)4 Rounds

250m row

10 DB clean and jerk

10 pull ups

DB weights 17.5/10

Friday 23rd Nov

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CrossFitGreen – CrossFit

Mix Modality Aerobic session

Mix modality aerobic session (12 Rounds for reps)

45 on 45 off

Row @75% effort

T2B (sets of 5)

Deadlift 100/70 (tng sets of 5)

x4 rounds For consistency and quality

Weightlifting

Deadlift (5×5)

build to a heavy tng x5 10mins

E2MOM

(not a max just a heavy set)

Wednesday 21st Nov

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CrossFitGreen – CrossFit

Metcon

Metcon (Time)

Aerobic conditioning:

Part A (emom)

9min emom

1st 6 power cleans 60/40

2nd 18 air squats

3rd 10 box jumps

Part B (emom)

9min emom

1st 6 Front squats 60/40

2nd 9 burpees over the bar

3rd 10 box jumps

Part C (for time)

then 4 rounds for time 10min cap

5 squat cleans 60/40

10 burpees

10 box jumps
Score is only for part C

Tuesday 20th Nov

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CrossFitGreen – CrossFit

Gymnastics strength

Lv1: Toes-To-Bar (1×25)

Lv1 Accumulate 25 strict straight leg raises

+

10min skill with coach

Gymnastics strength

Strict Toes-To-Bar (1×25)

Lv2 Accumulate 25 stict T2B

+

10min skill with coach

Metcon

Metcon (Time)

Run 400

40 sit ups

30 Swings

20 push ups

20 T2B

20 push

30 Swings

40 sit ups

Run 400

Thursday 15th Nov

By: 0

CrossFitGreen – CrossFit

Gymnastics strength

Lv2: Weighted Pull-ups (1×2)

Gymnastics strength

Lv1: Ring Rows (1×2)

Weightlifting

Push Press (1×2)

Metcon

Metcon (AMRAP – Reps)

50s at each station/10s transition

-Cals on runner

-Rope Climbs

-Ring Push ups/HRPUs

-Rest

3 rounds

Score is total reps

Record each round total