Saturday May 19th
May 19th
Strength
Snatch Pulls 5 x 5 reps
Barbell Lunges (Heavy) 5 x 5 reps each leg
Metcon
AMRAP 15 minutes
5 Pullups
10 Pushups
5 Pullups
10 Situps
5 Pullups
10 KB swings @16/24kg
At the start of every round you will add one extra rep to every excercise.
Friday May 18th
May 18th
Strength
Front Squats 5 x 3 reps
Push Jerks 5 x 3 reps
Metcon
AMRAP 15 min
5 Cleans @ 40/60kg (newbies sub SDLHP)
7 Burpies
9 pullups
11 Knees to Elbow
Thursday 17th May 2012
May 16th
We wish CrossFit Merciless athlete Lisa Menchetti all the very best at the Australian CrossFit Regionals this weekend. Lisa we are very proud of how far you have come and we know you will give your all. Good luck!!
Coaches Peter & Janelle will be up in Wollongong as will be a number of our members.
Strength:
Hang Cleans 6×3 reps
Metcon:
2 rds for time-
400m Run
30 Pull-Ups
20 Handstand push-Ups
50 Wall Shots @10/7kg
60 Deck Squats
100m Overhead Lunge (20kg barbell)
Wednesday 16th May 2012
May 15th
TECHNIQUE:
Spend 25 mins working on something you need to improve on, while keeping the load light. Common examples: double unders, Olympic lifts, HSPU.
METCON:
GROUP A – AMRAP in 12 mins of:
8 deadlift @ 90/65kg
Max amount of double-unders
** Score is determined by total amount of double-unders performed
GROUP B – AMRAP in 12 mins of:
20 (total) one-arm KB swings @ 20kg/12kg
Max amount of box-jumps @ 24/20″ (no longer than 3 secs rest)
** Score is determined by total amount of box-jumps performed
FINISHER:
Spend 10 minutes on mobility. Roll out and stretch any tight muscles.
Tuesday 15th May 2012
May 15th
Metcon 1:
“Randy”
For time-
75 Power Snatch @35/25kg
REST 10 minutes…
Metcon 2:
“GI Jane”
For time-
100 Burpee Pull-Ups.
Monday 14th May 2012
May 13th
Technique:
Pistols
Strength:
Overhead Squats 5×5
Romanian Deadlifts 4×8
Metcon:
Amrap in 15 minutes-
10 Pistols (each leg)
15 Pull-Ups
10 Thrusters @50/30kg
Friday 11th May 2012
May 10th
Strength:
Front Squats 5×3 reps
Push Press 5×3 reps
Metcon:
For time-
1200m Run
100 Double Unders
100 Burpie Box Jumps
100 Sit-Ups
400m Run
Thursday 10th May 2012
May 9th
Technique:
Rope Climbing
Muscle Up Progressions
*30 minutes on technique.
Metcon:
“Cindy”
Amrap in 20 minutes-
5 Pull-Ups
10 Push-Ups
15 Squats.
NOTE:
A number of our Foam Rollers & Rehab Balls have mysteriously disappeared. This is very annoying and unfair to other members. I want to think they have beeen borrowed and not stolen. Please return immediatly!!
