Friday, July 25, 2014

140725

To watch the CrossFit games this weekend go to: http://games.crossfit.com

CrossFit Mallorca crew at the Games

S&C

Power Clean 5x3 (add 2.5kg from last week)

3 Rounds
1 minute work 
1 minute rest
  • Wall ball
  • Ski erg
  • Prowler
  • Plank

WOD

For max reps
30 seconds Muscle up
30 seconds Rest
30 seconds  Toes to bar
30 seconds Rest
30 seconds Handstand walk
30 seconds 
45 seconds Muscle up
15 seconds Rest
45 seconds  Toes to bar
15 seconds Rest
45 seconds Handstand walk
15 seconds Rest
60 seconds Muscle up
60 seconds  Toes to bar
60 seconds Handstand walk

3 Rounds
500m Row
10 Power snatch 60/35kg
15 Box Jumps 24/20"
20 Pull ups

Friday Night Throwdown

Triple 3 


Thursday, July 24, 2014

140724

S&C

A) Turkish Get up 3x3
B) Front Squat 3x5 (add 2.5kg from last week)
C1) Bench Press 3x5 (add 1kg from last week)
C2) Ring row 3x10
D) Every 5 minutes row 500m

WOD

A) Front squat 3-3-3-3-3

B) Every 90 seconds x 8
Clean + Front squat + jerk

C 5 Rounds
5 Power Cleans 70/45kg
10 Reverse Lunges 70/45kg
15 Burpees over the bar


Wednesday, July 23, 2014

140723

S&C

In teams of two
  • 100 Burpees
  • 100 Clean & Jerks
  • 100 Over the box Jumps
You can only work when your partner is in the designated resting position 
Burpee = Clean & Jerk weight locked out overhead
Clean & Jerk = Hang from pull-up bar
Over the box Jumps = Plank

WOD

A)
Every 90 seconds x 8
Clean 1, 1
Build over the 10 sets

B)
EMOM 10
5 Deadlifts 5 Bar facing burpees 

C)
3 Rounds
800m Run
100 Double unders
10 Thrusters 70/45kg



Tuesday, July 22, 2014

140722

S&C

Deadlift: Build to a heavy set of 5 (add 2.5kg from last week)

Annie 
50-40-30-20-10
Double unders
Sit ups
(10 minute time cap)

5 rounds
1 minute Russian kettlebell swings
1 minute Rest
(goal is to hit 30 swings in each minute interval)

WOD

EMOM x12
Minute 1 Muscle ups 1-4 reps
Minute 2 Handstand walk 15-20m
Minute 3 Double unders 50 reps

Split Jerk 1-1-1-1-1-1-1-1

Press 3-3-3-3-3

Every 6 minutes x 3
750m Row
10/8 Muscle ups

(If you are not finished by minute 5 stop where you are and take 1 minute rest)



Monday, July 21, 2014

140721

S&C

A) Back squat 3x5 (add 2.5kg)
B1) Press 3x5 (add1kg)
B2) Pull ups 3x5-10

C)
21-15-9

  • Push press (weight used for press)
  • Calorie row

WOD

Front Squat 2-2-2-2-2

EMOM x 10 
1 Snatch

8 minute AMRAP
10 Kettlebell snatches right arm 24/16
10 Right arm overhead walking lunges 24/16
10 Kettlebell snatches left arm 24/16
10 Left arm overhead walking lunges 24/16
10 Chest to bar pull ups


Friday, July 18, 2014

140718

S&C

Power Clean 5x3 (add 1kg more then last week)

10 minute AMRAP
5 push ups
10 sit ups
15 Double unders / 45 singles

Rest 2 minutes

10 minute AMRAP
5 Kettlebell presses right arm
10 Kettlebell reverse lunges
5 Kettlebell presses left arm
10 Kettlebell forward lunge
20 Kettlebell Russian twist 

WOD

20 minute AMRAP
5 Muscle ups
10 Handstand push ups
20 Kettlebell swings 32/24kg

Rest 5 minutes

20 minute AMRAP
20 Chest to bar pull ups
40 Calorie row
80 Double unders

FREAKY FRIDAY

?


Thursday, July 17, 2014

140717

S&C 

A) Turkish get ups 3x3 
B) Front Squat 3x5 (add 2.5kg more then last week)
C1) Bench Press 3x5(add 1kg more then last week)
C2) Ring row 3x10
D) Every 3 minutes x 3 run 400m


WOD

5 Rounds
30 seconds hollow hold
30 seconds rest
30 seconds arch hold
30 seconds rest

3 Rounds
100 calorie row / 30 calorie assault bike
800m run