23/5/2019 CFNL WOD

Gymnastics:
5 x 3 Weighted Strict Pull Up ( choose heaviest weight you can do with good form)
For those unable to perfrom weighted pull ups, perform 3-5 jumping negative pull ups focusing on a slow 3-5 second descent.
For those unable to slow their descent, perform 3-5 banded Pull Ups as slow as possible.
Rest 60-90secs

WOD:
Every 1 min for 21 mins, alternating between:
Run, 200 m
10 Burpee Box Jumps 24/20 inch
10/7 Strict Pull-ups
Score is total rounds completed from start plus any reps completed of any unfinished round.

Core:
5 Max L-Hangs (Legs staight or scale to knees bent)
Rest as needed

22/5/2019 CFNL WOD

Strength:
Deadlift
3 reps E2MOM for 8mins
@ 80/80/85/85%
Max Reps on final set

Then

Back Squat (Deload)
5 reps every 90secs
@ 75% 1RM
No Max Reps

WOD:
‘Grace’
For time:
30 Clean & Jerks,60/42.5kg
(10min cap)
Compare to 11/12/18

Core:
Barbell Rollouts
3 x 6-12 reps
Rest 60 secs
Focus is on hip and shoulders opening at the same time

21/5/2019 CFNL WOD

Strength:
Press
4 Reps every 90secs for 4 sets(6mins)
@ 75/75/80/80% 1RM
Max Reps on final set

WOD:
For time:
180 Double Unders
60 Kettlebell Swings, 24/16 kg
40 Box Jump Overs, 24/20 in
20 Muscle-ups
40 Box Jump Overs, 24/20 in
60 Kettlebell Swings, 24/16 kg
180 Double Unders

25min cap

20/5/2019 CFNL WOD

Strength:
Bench Press
Build to your heaviest 1 rep of the day
20mins
Level 2’s will take part and build to a heavy set but not to thier maximum effort.
Spotters must be used.

WOD:
Every 1 min for 8 mins, alternating between:
2 Squat Snatches, 80% 1RM in first min
17/12 Row Calories in second min

Assistance Work/ Core:
Alternating Turkish Get Ups
10 reps (5 each arm) choose heaviest load
you can do with good form

19/5/2019 CFNL WOD

Tassos’ Birthday WOD..
35 min AMRAP
35 Pull-ups
35 Thrusters @35/25kg
35 Cal Row
35 Abmat Sit-ups
35 Alt Pistols
35 Burpees
35 DU

18/5/2019 CFNL WOD

Strength:
Back Squat
2 reps E2MOM for 8mins
@ 85/90/90/90% 1RM
No Max Reps
(Spotters must be used)

Then..

Deadlift
4 reps E2MOM for 8mins
@ 75/75/80/80%
Max reps on final set

WOD 1:
3 rounds for time of:
10 Hang Power Snatches, 35/25 kg
Sandbag Carry, 100 m
10 Pistols

Rest 3 mins

WOD 2:
For time:
30 Walking Lunges
20 Sandbag Ground-to-Overheads, 25/15 kg
Handstand Walk, 10 m

17/5/2019 CFNL WOD

Strength:
Press
4 Reps every 90secs for 4 sets(6mins)
@ 75/75/80/80% 1RM
Max Reps on final set

Then..

Bench Press (Deload)
5 reps every 90secs for 3 sets
@ 75% 1RM
Rest 90secs
No Max Reps

WOD:
‘Lynne’
5 rounds for max reps of:
Max rep Bench Press, 1x bodyweight
Max rep Pull-ups

There should be minimal rest in between

Record all 5 sets of scores i.e 12/9, 11/9, 10/8, 8/7, 5/4

Core (optional but recommended):

MB Seated Twists 9/6 or 3kg Tabata

16/5/2019 CFNL WOD

Olympic lifting Technique WOD:
Complex:
Snatch Pull (above the knee) > Jumping Snatch Pull (above the knee) > Power Snatch > Squat Snatch
Build to no higher then 70% focus is on quality of movement

Gymnastics Technique WOD:
9 mins alternating every 90secs between…
Free Standing Handstand & Strict TTB practise

Team Hero WOD:
‘Jerry’
For time:
Run, 1600 m
Row, 2000 m
Run, 1600 m
switch every 400m on run and 200m on row

15/5/2019 CFNL WOD

Strength:
Back Squat
2 reps E2MOM for 8 mins
@ 85/90/90/90% 1RM
No Max Reps
(Spotters must be used)

Then..

Deadlift
4 reps E2MOM for 8mins
@ 75/75/80/80%
Max reps on final set

WOD 1:
As many reps as possible in 4 mins of:
3 Bar Muscle-ups
20 Double Unders
5 Squat Cleans, 50/35 kg

Rest 2 mins

WOD 2:
As many reps as possible in 4 mins of:
3 Bar Muscle-ups
20 Double Unders
2 Squat Cleans, 80/55 kg

14/5/2019 CFNL WOD

Strength:
Press
Build to your heaviest 1 rep of the day
20mins
Level 2’s will take part and build to a heavy set but not to their maximum effort.

WOD:
CrossFit Games Regional 11.1
For time:
Run, 1000m
30 Handstand Push Ups
Row, 1000m
(14min cap)

Compare to 27/12/17

Core:
5 x Hollow Hold 10-30secs, rest 30secs)
(Perform first 3 sets with bent knees to ensure correct level of TVA activation)