June2017

June2017

01 07 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 26th June 2017

Monday: Strength/Technique: OHS Metcon: 15 min EMOM Min 1 – 5 Strict Pull-Ups or 5-10 Strict Ring Rows Min 2 – 10 Strict Push-Ups Min 3 – 45s wall squat hold Tuesday: Strength/Technique: Narrow grip bench Metcon: Partner WOD Wednesday: Strength/Technique: 15 min EMOM Min 1 – 45s L Sit hold[…]

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24 06 17 – Savage Saturday

CrossFit St. Albans – CrossFit Metcon CrossFit games OPEN Workout MashUp: (3 Rounds for reps) 10 min AMRAP: 9 Thrusters 40/30kg 15 Burpees 21 Cal row (45 reps per round) — 5 min rest — 10 min AMRAP: 5 Shoulder to overhead 50/35kg 10 Deadlift 50/35kg 15 Box jumps 24/20″[…]

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22 06 17 – SUMO Deadlift

CrossFit St. Albans – CrossFit Warm-up Coaches Warm Up (No Measure) Coach led warm up and pre activation Weightlifting Sumo Deadlift (5×8) Metcon Metcon (3 Rounds for reps) 4 min AMRAP 15 AKBS 24/16kg 15 Burpees 4 min AMRAP 15 Thrusters 30/20kg 15 Over bar burpees 4 min AMRAP 150m[…]

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20 06 17 – Clean and Jerk

CrossFit St. Albans – CrossFit Warm-up Coaches Warm Up (No Measure) Coach led warm up and pre activation Weightlifting Accessory work and drills (*No scoring needed*) Accessory work and drillsClean and Jerk technical review focusing on hitting all positions and creating a good bar path. — Jerk footwork drills and[…]

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PROGRAMMING – Week of 19th June 2017

Monday: Strength/Technique: 2k Row Metcon: TABATA: Ball Slams 15/10kg Alternating box step ups – 15/10kg dumbbells Air bike cals GHD sit ups Tuesday: Strength/Technique: C&J Metcon: C&J Complex for weight 1 deadlift 1 hang clean 1 full clean 1 front squat 2 jerks Wednesday: Strength/Technique: Handstands Metcon: Partner AMRAP Thursday:[…]

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PROGRAMMING – Week of the 12th June

Monday: Strength/Technique: Deadlift Metcon: 15 min EMOM 5 thrusters 35/25kg 5 pull ups 5 burpees COMPLETE ALL OF THE ABOVE WITHIN 1 MINUTE Tuesday: Strength/Technique: Snatch Balance Metcon: 1RM Snatch Wednesday: Strength/Technique: Double unders Metcon: Annie Thursday: Strength/Technique: Front squat Metcon: 5 rounds for reps of: 1 minute of box[…]

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07 06 17 – LEGS LEGS LEGS

CrossFit St. Albans – CrossFit Coaches Warm Up (No Measure) Coach led warm up and pre activation Warm-up Weightlifting Tempo Back Squat (4-3-2-4-3-2-4-3-2) tempo: 3 seconds neg, no pause, explode up Weighted Step-ups (12-12-12) With a set of 12, perfor 6 reps on each leg, alternating each rep Barbell jumping[…]

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