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Tuesday 4th Dec

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CrossFitGreen – Weightlifting

Weightlifting

TP: Warm-up (No Measure)

1)TP: 1 muscle clean + 1 hang power clean + hang squat clean x4

Lift: Power Clean (5×3)

2)Lift: 2 power clean + 1 clean x5 sets 75% (of power clean)

Acc: Clean Pull (5×2)

3)Acc: Segmented Clean pull 5×2 90%

Acc: Tall cleans (5×3)

Tuesday 4th Nov

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CrossFitGreen – CrossFit

Gymnastics

lv2: Chest-To-Bar Pull-ups (skill)

Skill: CTB

Lv2 Skill CTB

Gymnastics

Lv1: Chest-To-Bar Pull-ups (skills)

Skill: CTB

Lv1 Skill inverted CTB rows

Metcon

Metcon (Distance)

15 min amrap (Teams or 3-4)

20 CTB pull ups or CTB invetred rows

Run 400m

Add 100m to runner each round

score is distance

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