20/2/2019 CFNL WOD

Strength WOD:
Press
4 reps E2MOM for 8mins
@ 75/75/80/80%
Max Reps on final set

WOD 1:
In 6 mins do:
40/30 Row Calories
then in the remaining time, AMRAP of:
7 Power Snatches, 35/25 kg
7 Toes-to-bars

WOD 2:
21-15-9 reps, for time of:
Deadlift, 50% 1RM
Ring Dip
Calorie Row
(8min cap)

Assistance Work:
KB Supine Shoulder reset WITH external rotations
Get into position with arm fully extended then perform 10-15 reps externally rotating arm while maintaining scapula retraction (coach to explain)

19/2/2019 CFNL WOD

Strength WOD:
Front Squat
3 reps E3MOM for 9mins
@ 85/90/90% Front Squat 1RM
No Max Reps

WOD:
CrossFit Games Open 17.5
10 rounds for time of:
9 Thrusters, 42.5/30kg
35 Double Unders

(25min cap)

Core:
Jacknife (feet in rings)
3-5 sets of 10-20 reps
Superset with
Static Hip Extension (bridge) 30sec hold

18/2/2019 CFNL WOD

Strength WOD:
Deadlift
2 Reps E3MOM at 90/95/95% for 9mins
Max reps on final set
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 mins to establish a weighted Strict Pull-up 3RM
Those unable to perform strict pull ups will perform
5 x 3-5 reps scaled L-Sit Pull Ups or Banded Pull Ups
Compare to 17/7/18

WOD 2:
Every 1 min for 6 mins do:
8/5 Weighted Pull-ups, 9/3 kg
10 Pistols (alt i.e 5 each)
Record total reps completed even if this was a round that you went out on but managed a few reps.

Team WOD 3:
Tabata Lateral Burpee (Over Barbell)
Switch every 20 sec interval and record total reps

Core:
Ring Plank, arms extended but with hands push pushed forward to make midline harder to stabilise.
3 sets of 5 x 10secs on, 10secs off, rest 60secs

17/2/2019 CFNL WOD

Strength:
Bench Press (deload)
5 reps E2MOM @ 70% for 6mins

Member WOD By ‘Sarah Fraser’:
For time:
Row, 600 m
50 Double Unders
40 Box Jumps, 24/20 in
30 Wall Balls, 9/6 kg
20 Pull-ups
10 Bear Complexes, 30/42.5 kg
20 Pull-ups
30 Wall Balls, 9/6 kg
40 Box Jumps, 24/20 in
50 Double Unders
Row, 600 m

Core:
Side Drops Forearms on Box
From a side plank, Let hips slowly drop and drawing in abs firmly, pull up back up to a neutral side palnk position.
3 sets (each side) 10-15 reps
No rest (alternate)

16/2/2019 CFNL WOD

Strength:
Press
10 rep E3MOM for 15mins
Build to a 10Rep Max!
All Levels to take part but levels 2 do not go to maximum,instead build to a modertely heavy set and work on technique.

WOD:
CrossFit Games Open 15.4
As many reps as possible in 8 mins of:
3 Handstand Push-ups
3 Cleans, 85/55 kg
6 Handstand Push-ups
3 Cleans, 85/55kg
9 Handstand Push-ups
3 Cleans, 85/55kg
12 Handstand Push-ups
6 Cleans, 85/55kg
15 Handstand Push-ups
6 Cleans, 85/55kg
18 Handstand Push-ups
6 Cleans, 85/55kg
21 Handstand Push-ups
9 Cleans, 85/55kg
24 Handstand Push-ups
9 Cleans, 85/55kg
27 Handstand Push-ups
9 Cleans, 85/55kg
30 Handstand Push-ups
12 Cleans, 85/55kg

Continue increasing Handstand Push-up reps by 3 each round and Clean reps by 3 every 3 rounds until time is complete.

Any type of clean allowed

Core:
WindScreen Wipers
3 x 10-20 reps
Rest 45 secs

15/2/2019 CFNL WOD

Strength:
Rest Day

WOD:
3 rounds, 2 mins per station, of:
Sandbag Ground-to-Overhead, 25/15 kg
Row Calories
Burpee
Kettlebell Swing, 24/16 kg
Air Squat
Rest 2 mins

Perform this like “Fight Gone Bad,” by rotating
immediately to the next station every 2 mins,
the clock does not stop or reset between stations.

Core:
Tabata Hollow Rock (with knees bent to ensure correct form i.e TVA activation

14/2/2019 CFNL WOD

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

WOD 1:
For time:
30 Pistols
Run, 500 m
30 Pistols
(8min cap)

WOD 2:
6 rounds for time of:
20 Double Unders
8 Box Jump Overs, 30/24 inch
(8min cap)

Core:
V-Ups
3 sets 10 reps
Superset with
Superman/girl (both arms & legs)
5-10 sec hold

13/2/2019 CFNL WOD

Strength WOD:
Bench Press
2 Reps E3MOM at 90/95/95% for 9mins
No Max reps
Spotters must be used

Pre WOD:
Ring Muscle Up drills and practise.
Those proficient in this movement will practise strict ring muscle ups,bar muscle ups or strict bar muscle ups

WOD:
CrossFit Games Open 15.3
Complete as many rounds as possible in 14 mins of:
7 Muscle-ups
50 Wall Balls, 9/6kg, 10/9 ft
100 Double Unders

Compare to 9/7/17

Assistance Work:
Tempo (3-1-X-3) Ring Push Ups
3-5 sets of 5 reps
rest 60 secs

12/2/2019 CFNL WOD

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

WOD 1:
10mins to establish your best Sumo Deadlift High-pull
3 Rep Max lift.

Pre WOD:
How to perform the Hang Squat Snatch and it’s various positions

WOD 2:
Every 2 mins for 10 mins, alternating between:
10 Hang Squat Snatches, 50% 1RM
8 Hang Squat Snatches, 60% 1RM
6 Hang Squat Snatches, 70% 1RM
4 Hang Squat Snatches, 80% 1RM
2 Hang Squat Snatches, 90% 1RM

Record total consecutive reps completed from start (30 if all rounds completed)

Assistance Work:
Minimum 10mins following the Yoga TV.

11/2/2019 CFNL WOD

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

WOD 1:
3 rounds for time of:
8 Push Press, 60/42.5 kg
2 Handstand Walks, 5 m
12/8 Pull-ups
(9min cap)

WOD 2:
In 6 mins do:
21-15-9 Alt.Kettlebell Snatches, 24/16 kg
25 Double Unders
then in the remaining time, AMRAP of:
Burpee Box Jump

Core:
Banded Face Pulls
3 sets 8-15 reps
Rest 60secs