Monday
1. Push Press
3@72% - 3@75% - 3@77% - 3@80% - 3@82% - 3@85%
2. 'Hover/Prone Hold"
2 Rounds of -
2 Minutes Hold
2 Minutes rest
--------------------
Tuesday
1. Power Clean and Jerk
2@70% - 2@72% - 2@75% - 2@77% - 2@80%
-------------------
Wednesday
"Front Squat"
3@75% - 3@77% - 3@77% - 3@80% - 3@80%
--------------------
Thursday
Every Minute on the Minute for 20 Minutes of -
3 x Muscle Ups
------------------------
Friday
24 Minutes on Rower for Calories
3 Min Max.
3 Min Rest
1. Push Press
3@72% - 3@75% - 3@77% - 3@80% - 3@82% - 3@85%
2. 'Hover/Prone Hold"
2 Rounds of -
2 Minutes Hold
2 Minutes rest
--------------------
Tuesday
1. Power Clean and Jerk
2@70% - 2@72% - 2@75% - 2@77% - 2@80%
-------------------
Wednesday
"Front Squat"
3@75% - 3@77% - 3@77% - 3@80% - 3@80%
--------------------
Thursday
Every Minute on the Minute for 20 Minutes of -
3 x Muscle Ups
------------------------
Friday
24 Minutes on Rower for Calories
3 Min Max.
3 Min Rest
Please Read
This Page has been provided for all of our aspiring CrossFit athletes who are wishing to progress at competition level. It will be designed to add direction to your current training, with the overall objective being to help you increase work capacity which will be specific to CrossFit Competition.
These WOD's will be an addition to the daily WOD which will be posted. They will not take the place of them. Athletes will have to perform these workouts during open gym times or when they have been given the go-ahead from Jamie or Kristy once that athlete has trained with the main session. They are not compulsory. They should be performed over the course of the training week. 5 Work : 2 rest ratio.
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