March 2019

WOD Jerk 5, 5, 3, 3, 3, 1, 1, 1, 1 rep Rest 2 minutes between sets, can be increased to 3 minutes in the 1’s. Optional Finisher 10 Clean and Jerk (35/25) 30 Situp 8  Clean and Jerk 20 Situp 6  Clean and Jerk 10 Situp 10 minute cap For scaling and detailed description, […]

WOD Row 5k 25 minute cap Compare to 19/02/19 Optional Finisher ‘ Core anti-rotation’ Pallof press 10 each side 30 second prone hold kettle bell single arm farmers carry 15 m each arm 3 rounds Should take around 10 minutes. For scaling and detailed description, see the Zen Planner app.

WOD ‘CrossFit Open Workout 19.4’ 10 Snatch (43/29) 12 Bar-facing Burpee 3 rounds Rest 3 minutes, then 10 Bar muscle-up 12 Bar-facing burpee 3 rounds (12 minute cap) For scaling and detailed description, see the Zen Planner app.

Coach Matt Piggin’s annual birthday workout; 1 minute of max wall balls (12/9) WOD Overhead squat 5, 5, 3, 3, 3, 1, 1, 1, 1 rep 2 minutes rest between sets, aim to increase weight every set Optional Finisher Power snatch (42.5/30) Bar facing burpees Give a few rounds a go in preparation for Monday!

Front squat 4 x 3 rep WOD 3 Legless rope climb 20 Dumbbell snatch, alternating arms (30/20) 5 rounds (20 minute cap) For scaling and detailed description, see the Zen Planner app.

10 minutes of double under tips and handstand hold position work WOD 50 Double-under 2 minute Handstand hold (accumulated) 35 Sit-up 3 rounds (30 minute cap) For scaling and detailed description, see the Zen Planner app.

WOD Clean & Jerk 5-5-3-3-3-1-1-1-1 rep 5s and 3s are consecutive reps, 2-3 minutes rest between sets. Optional Finisher Dumbbell front squat (15/10) Dumbbell push up Kettle bell swing (24/16) 21, 15, 9 rep (8 minute cap) For scaling and detailed description, see the Zen Planner app.

WOD 21 hip-back extensions 21 GHD sit-ups 21 burpees over the bar 21 inverted burpees 3 rounds (30 minute cap) For scaling and detailed description, see the Zen Planner app.

WOD ‘CrossFit Open Workout 19.3’ 61 m Dumbbell overhead lunge (22.5/15) 50 Dumbbell box step-up 50 Strict handstand push-up 61 m handstand walk 10 minute cap For scaling and detailed description, see the Zen Planner app.

Strict HSPU and overhead dumbbell lunge practice WOD ‘Strict Fran’ Thruster (42.5/30) Strict pull up 21, 15, 9 rep (15 minute cap) Partner Option Thruster (42.5/30) Strict pull up 42, 30, 18 rep (20 minute cap) Share reps. For scaling and detailed description, see the Zen Planner app.