CrossFit Merciless

Saturday May 19th

lorenzo — Fri, 18 May 2012 15:17:30 +0000

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

lorenzo — Thu, 17 May 2012 20:10:47 +0000

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

pete — Wed, 16 May 2012 12:29:48 +0000

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

Dave — Tue, 15 May 2012 12:33:46 +0000

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

pete — Tue, 15 May 2012 02:38:53 +0000

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

pete — Sun, 13 May 2012 10:47:20 +0000

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

Sunday 13th May 2012

pete — Sun, 13 May 2012 07:06:35 +0000

REST DAY.

Saturday 12th May 2012

pete — Sun, 13 May 2012 07:05:59 +0000

STRONGMAN STUFF.

Friday 11th May 2012

pete — Thu, 10 May 2012 06:43:51 +0000

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

pete — Wed, 09 May 2012 11:51:59 +0000

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!!