30/11/2018 CFNL WOD

Strength WOD: Rest Day

Pre-WOD:

The Hang Squat Cleans and the 3 most common positions

WOD:
As many reps as possible in 15 mins of:
Run, 300 m
7 Hang Squat Cleans, 50/35 kg
Run, 300 m
14 Deadlifts, 50/35 kg

Core:
Tabata
Dumbbell Standing Torso Twist
AFAP and with force!
choose load

29/11/2018 CFNL WOD

Strength WOD:
Press
3 reps E2MOM for 10mins
@ 80/80/85/85/85%
Max reps on final set

WOD 1:
Strict Handstand Push-ups 3x Max Rep
Rest as needed between efforts.
(6min cap)

WOD 2:
For time:
30 Handstand Push-ups (kipping allowed)
(6min cap)
Compare to 30/10/17

Team WOD 3:
In 2’s or 3’s
For time:
12 Rope Climbs

Scaled Rope climb counts as half a rep

28/11/2018 CFNL WOD

Strength WOD:
Deadlift
8/8/6 reps E2MOM for 6mins
@ 75/75/80%
Max Reps on final set (complete at least 6 reps even if not unbroken)
Aim to keep this movement functional by picking it up and putting it down rather then dropping it!

WOD:
Every 1 min for 20 mins, alternating between:
5 Hang Power Snatches, 60/42.5 kg
Row, 200/150 m
5/3 Muscle-ups
12 Alt.Pistols

Score total reps completed
The completed row distance counts as 1 rep
Once through scores you 23/21 reps

27/11/2018 CFNL WOD

Strength WOD:
Front Squat
2 Reps E3MOM at 90/95/95% for 9mins
No Max reps

WOD 1:
CrossFit Games Open 11.6 / 12.5 / 18.5 –
As many reps as possible in 7 mins of:
3 Thrusters, 45/30 kg
3 Chest-to-bar Pull-ups
6 Thrusters, 45/30 kg
6 Chest-to-bar Pull-ups
9 Thrusters, 45/30 kg
9 Chest-to-bar Pull-ups

Continue increasing reps by 3 each round until time is complete.

Compare to 23/3/18

WOD 2:
3 rounds for time of:
10 Back Squats, 80/55 kg
10 Toes-to-bars

(7min cap)
Racks to be used

26/11/2018 CFNL WOD

Strength WOD:
Bench Press (Deload)
10reps E3MOM for 9mins @ 60%1RM

WOD 1:
CrossFit Games Open 12.1
As many reps as possible in 7 mins of:
Burpee
Compare to 25/5/18

WOD 2:
2 rounds for time of:
10m Handstand Walk
150 Double Unders
200m Sandbag Carry, 25/15kg

25/11/2018 CFNL Member WOD Sunday

Strength WOD:
Deadlift
10 reps E3MOM for 12mins
@ 60/70/70/70% 1RM
Max reps on final set

Member WOD:
‘Anything but Burpees’ By ‘Sarah C’
In 25 mins do:
Run, 800 m
then in the remaining time, AMRAP of:
10 Power Cleans, 50/35 kg
15 Box Jump Overs, 24/20 in
20 Kettlebell Swings, 24/16 kg
25 Wall Balls, 9/6 kg

24/11/2018 CFNL WOD

Strength WOD:
Press
3 reps E3mom for 15mins
Establish a 3 Rep Max
All levels to take part but level 2’s will work up to a moderate weight without maxing out and with focus on form

WOD 1:
‘Isabel’
For time:
30 Snatches, 61/43kg
(8min cap)
Power Snatches should be used and therefore weight should not be above 70% Squat Snatch 1RM.
Compare to 5/5/18

WOD 2:
9-15-21 reps, for time of:
Overhead Squat, 42.5/30 kg
(8min cap)

-All sets must be completed unbroken, resting bar on shoulders during a set will be ‘no repped’ and set must be restarted.
-No Racks allowed

23/11/2018 CFNL WOD

Strength:
Rest Day

Pre WOD:
Double Under practise
AND
The Kipping Pull up: Why the push is as important as the pull !!

WOD 1:
For time:
21 Ring Dips
Row, 400 m
15 Ring Dips
Row, 300 m
9 Ring Dips
Row, 200 m
(10min cap)

Compare to 26/9/14

WOD 2:
For 3 cycles:
AMRAP in 3 mins of:
15 Double Unders
8/5 Pull-ups

Rest 1 min between each cycle.
For each cycle continue the AMRAP.

22/11/2018 CFNL WOD

Strength WOD:
Back Squat
2 Reps E3MOM at 90/95/95% for 9mins
Max reps on final set

WOD:
2 rounds for time of:
10 Front Squats, 90/62.5 kg
20 Handstand Push-ups
30 Knees-to-elbows
400m Run
50 Wall Balls, 9/6 kg

(30min cap)

21/11/2018 CFNL WOD

Strength:
Deadlift
10 reps E3MOM for 12 mins
@ 60/70/70/70% 1RM
Max reps on final set

WOD 1:
Complete as many rounds as possible in 6 mins of:
5 Clean & Jerks, 60/42.5 kg
Max rep Double Unders

Your score is the total amount of DU’s (not including the C&J)
Your C&J weight should be no higher then 70% 1RM

WOD 2:
Every 1 min for 6 mins, alternating between:
14 Alt.Dumbbell Snatches, 22.5/15 kg
16/12 Calorie Row

Score total reps completed