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Thursday 6th Dec

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CrossFitGreen – Weightlifting

Weightlifting

TP: Warm-up (No Measure)

1 muscle snatch + 1 hi hang power + 1 hang power + power snatch x4

(load weight as warming up)

Lift: Power Snatch (10×2)

10min Emom 2 power snatch 65-70% (of power snatch)

TP: Warm-up (No Measure)

1 hang power clean + 1 fsquat + 1 tall jerk + 1 jerk x4

(load weight as warming up)

Lift: Clean and Jerk (10×3)

10min emom 1clean + 1 fsquat + 1 jerk (65-70% of CJ)

Wednesday 5th Dec

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CrossFitGreen – CrossFit

Metcon

CrossFit Games Open 11.2 (AMRAP – Rounds and Reps)

15-Minute AMRAP of:
9 Deadlifts, 155# / 100#
12 Push-ups
15 Box Jumps, 24″ / 20″
Aerobic conditioning:

12min EMOM

1st 5 deadlifts + 4 power cleans

2nd 6 push ups + 6 burpees

3rd 8 box jumps + 7 air squats

rest 2mins

Then

12.2 open wod

15min amrap

9 Deadlifts 70/50

12 Push-ups

15 Box jumps

Tuesday 4th Dec

By: 0

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

By: 0

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

By: 0

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