2/3/2019 CFNL WOD

Strength:
Bench Press
10 reps E3MOM for 12mins
@ 60/70/70/70% 1RM
No Max reps

WOD 1:
Death By Push Jerk

With a continously running clock perform:
5 Push Jerks, 50/35 kg in the first min
5 Push Jerks, 50/35 kg + 5 kg in the second min
5 Push Jerks, 50/35 kg + 10 kg in the third min

Continuing this for as long as you are able.

Record the weight you successfully completed for 5reps (Capped at 11mins)

WOD 2:
‘Unbroken Isabel’
For time:
30 Power Snatches, 60/42.5 kg
Must be touch and go, if you break then perform 10 DB OH walking lunges (switch hands at 5 reps).
(10min cap)

Assistance Work:
Turkish Get Ups
10 alternating reps
Choose heaviest load you can perform well

1/3/2019 CFNL WOD

Strength WOD:
Press
3 reps E3MOM for 9mins
@ 85/90/90% 1RM
Max reps on final set

Pre WOD:
The stages of the Squat Clean followed by building up to WOD weights (10mins)

WOD:
CrossFit Games Open 19.2
PLEASE NOTE: The weights have been slightly adjusted by up to 1kg to help run the class, please see the official website if you are doing an official attempt.
Beginning on an 8-minute clock, complete as many reps as possible of:
25 toes-to-bars
50 double-unders
15 squat cleans, 60 / 37.5kg
25 toes-to-bars
50 double-unders
13 squat cleans, 82.5 / 52.5kg
If completed before 8 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
11 squat cleans, 102.5 / 65kg
If completed before 12 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
9 squat cleans, 125 / 80kg
If completed before 16 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
7 squat cleans, 142.5 / 92.5kg
(Capped at 20 minutes).

You do not need to weight for the time of each section to finish before starting the next round.

Core:
Incline Side Drops (forearms on box or bench
3 x 8-20 reps
Focus on correct breathing

28/2/2019 CFNL WOD

Strength WOD:
Back Squat
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:
For time:
10 Single Arm Db Squat Snatches, 22.5/15 kg
— then —
3 rounds of:
13 Power Cleans, 75% 1RM
Run, 500 m
— then —
10 Single Arm Db Squat Snatches, 22.5/15 kg
(20min cap)

Core:
Prone Hip Rotations
In plank position try and reach foot out as far as you can to other side.
3 sets of 10 – 20 reps (alternating sides each rep)
Rest 60 secs

27/2/2019 CFNL WOD

WOD 1:
Death By Chest-to-bar Pull-up

With a continuously running clock perform:
2 Chest-to-bar Pull-ups in the first min,
4 Chest-to-bar Pull-ups in the second min
6 Chest-to-bar Pull-ups in the third min and so on…

Record total consecutive reps from round 1 including any completed reps on the final round

WOD 2:
As many reps as possible in 3 mins of:
Handstand Push-up

WOD 3:
Tabata Box Jump Overs
Record total reps

WOD 4:
Tabata AbMat Sit-up
Record total reps

Compare to 26/2/18

WOD 5:
For time:
12/8 Handstand Push-ups
16/10 Chest-to-bar Pull-ups
20 Box Jump Overs, 24/20 in
24 AbMat Sit-ups

(10min cap)

26/2/2019 CFNL WOD

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

WOD:
Complete as many rounds as possible in 14 mins of:
Max Rep Floor Bench Press, 40% 1RM
14/10 Strict Pull-ups
14/10 Push-ups
Row, 300/210 m

Score is (completed) rounds X Bench Press reps
Only touch and go allowed for Bench press, Once plates rest on floor or barbell rests on chest the attempt is over!

Core:
Barbell Roll Outs
Focus on opening the hips and shoulders at the same time
3 -5 sets of 10 slow reps

25/2/2019 CFNL WOD

Strength WOD:
Deadlift
2 Reps E3MOM at 90/95/95% for 9mins
No Max reps.
The goal is always to pick the load up and put back down with form.
Dropping should only be because you have lost form or grip!!

WOD 1:
6-4-2 reps, for time of:
Cluster, 80/55 kg
Muscle-up
(9min cap)

WOD 2:
9-15-21 reps, for time of:
Kettlebell Swing, 24/16 kg
Toes-to-bar
(10min cap)

Assistance Work:
1 or 2 x DB (or KB) Weighted Hip Extensions off bench or box
3 x 6-8 reps (rest 60-90secs)
Tempo 3-0-X-2

24/2/2019 CFNL WOD

Strength WOD:
Press
4 reps E2MOM for 8mins
@ 75/75/80/80%
No Max Reps

Hero WOD:
For time:
Run, 1.5 mi
150 Burpees
Run, 1.5 mi

If you’ve got a weight vest, wear it.

Assistance Work:
Follow a minimum of 10mins on the Yoga TV

23/2/2019 CFNL WOD

Strength:
Back Squat(deload)
5 reps E2MOM @ 65% for 6mins

Pre WOD:
Build Up to your Clean & Jerk WOD weight

WOD 1:
For time:
Run, 500 m
25/18 Pull-ups
3 Clean & Jerks, 90% 1RM
25/18 Pull-ups
Run, 500 m
(11min cap)

WOD 2:
4 rounds for time of:
16 Dumbbell Front Rack Walking Lunges, 22.5/15kg
8 Chest-to-bar Pull-ups
32 Double Unders
(11min cap)

Assistance Work: (Optional but highly recommended)
Rower Leg curls
3 x 8-20 reps
Rest 60 secs

22/2/2019 CFNL WOD

Strength:
Bench Press
1 rep E3MOM for 18mins
Build to a 1 Rep Max!

WOD:
CFG Open 19.1
15min AMRAP
19 Wall Balls 9/6kg
19 Calorie Row

Core:
Tabata
Side Planks

21/2/2019 CFNL WOD

Strength:
Rest day

Pre WOD:
Coach led practise of the Olympic lifts in the WOD

WOD:
Every 2 mins for 24 mins, alternating between:
8 Back Squats, 80/55 kg
8 Back Squats, 80/55 kg
8 Back Squats, 80/55 kg
7 Squat Cleans, 70/50 kg
7 Squat Cleans, 70/50 kg
7 Squat Cleans, 70/50 kg
6 Squat Snatches, 60/42.5 kg
6 Squat Snatches, 60/42.5 kg
6 Squat Snatches, 60/42.5 kg
5 Hang Squat Snatches, 50/35 kg
5 Hang Squat Snatches, 50/35 kg
40 Wall Balls, 9/6 kg

Score is total completed reps even if you miss some rounds.
Those whose score is consecutive reps completed from start will rank higher than those who failed some rounds.
Racks Allowed for the Back Squats

Core:
Deadbugs
3 sets of 6 slow reps. Focus on a strong activation exhaling through out the movements only returning to the start position to inhale.
1 set should take 30-60secs if performed correctly