April2017

April2017

29 04 17 – SAVAGE Saturday

5 girls, 1 clock. With a running clock, try to get through these 5 ladies as fast as possible. Diane – 21-15-9, Deadlift 100/75kg, HSPU Fran – 21-15-9, Thruster 43/30kg, Pull up Elizabeth – 21-15-9, Power clean (Usually full clean) 60/35kg, Ring dip Karen – 150 WBS 9/6kg Isabel – 30 Snatch 60/35kg *45 min cap*[…]

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25 04 17 – CrossFit Strong

Warm-up (No Measure) Spend some time with your coach to prep your body and go through the movement standards.     CrossFit Strong!! Work with a partner for 6 mins at each station: Air bike for max cals (swap every minute) Farmers carry distance and weight Hand over hand pulls[…]

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PROGRAMMING – Week of the 24th April

Monday – BANK HOLLIDAY, OPEN GYM ONLY. Strength/Technique: Incline Bench Press Metcon: Elizabeth Tuesday: Strength/Technique: Snatch Grip Deadlifts Metcon: For time: 50 deadlifts 50/30kg 50 box jumps 50 alternating lunges 20/15kg Wednesday: Metcon: CrossFit Strong Work with a partner for 6 mins at each station Air bike for max cals[…]

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24 04 17 – Elizabeth

Coaches Warm Up (No Measure) Coach led warm up and pre activation   Weightlifting Handstand wall walk (x3 60s on 60s off) No score needed, just work hard and look for good positions with a tight midline. Incline bench press (4×8)   Metcon – Elizabeth (Time) – 21-15-9 Clean, 135# / 95#[…]

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22 04 17 – Savage Saturday

CrossFit St. Albans – CrossFit Warm-up Coaches Warm Up (No Measure) Coach led warm up and pre activation Metcon Metcon (AMRAP – Reps) 2 mins on each station for max total reps 1 min rest between each exercise Burpee box jump 20″ Push ups Air Bike (Cal) Dumbbell Thruster 30/20kg[…]

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PROGRAMMING – Week of the 17th April

Monday – BANK HOLLIDAY, OPEN GYM ONLY. Strength/Technique: Practice your Pistols Metcon: Mary Tuesday: Strength/Technique: Single arm dumbbell press Metcon: OPEN 11.2 – Complete as many rounds and reps as possible in 15 minutes of: 9 Deadlifts 12 Push-ups 15 Box jumps Wednesday: Strength/Technique: Sumo Deadlifts Metcon: TABATA GHD back ext[…]

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15 04 17 – Savage Saturday

CrossFit St. Albans – CrossFit Metcon Briggs (Time) 2000m Row 150 Wall Balls 9/6kg 100 Burpees 50 Thrusters 43/30kg Time Cap 45minScaled option: 1000m Row 75 Wall Balls 50 Burpees 25 Thrusters 20/15 Time Cap 45min

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PROGRAMMING – Week of the 10th April

Monday: Strength/Technique: Walking lunges Metcon: 3 Rounds for time of: 21 Deadlifts 70/45 15 Pull-ups 9 Front Squats 70/45 Tuesday: Strength/Technique: Bent over row Metcon: In pairs, complete for time: 10-20-30-20-10 reps of: Calorie Row Kettlebell Swing Wallball Shot Wednesday: Strength/Technique: Snatch push press OHS Metcon: 9 min AMRAP 9[…]

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08 04 17 – SAVAGE SATURDAY

CrossFit St. Albans – CrossFit Metcon Badger Dates Fran (Time) 3 rounds 30 Squat clean 40/30kg 30 Push ups (modified from original) Run 800 meters *After each round complete 1 round of Fran in the following order * R1 + 21 thrusters, 21 pull ups R2 + 15 thrusters, 15[…]

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PROGRAMMING – Week of the 3rd April

Monday: Strength/Technique: Strict press Push press Jerk Metcon: TABATA: DB Snatch 22.5/15kg Weighted step ups 25/15kg plate GHD Sit up Air bike (cal) Tuesday: Strength/Technique: Suitcase Deadlift 6×3 on each side Metcon: Jackie 1000m Row 50 Thrusters 20/15kg (NEVER DROP AN EMPTY BARBELL) 30 Pull-ups Wednesday: Strength/Technique: Back squat Spend[…]

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