Today’s workout of the day is:
STRENGTH
Establish Your 1RM Deadlift
METCON
For Time
Using 50% of your 1RM Deadlift, perform:
20 Squat Clean with 10 Push Ups after each Clean
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Today’s workout of the day is: The filthy 50 For time: 50 Box jump, 24″ 50 Jumping pull-ups 50 Kettlebell swings, 16kg 50 Walking Lunges, 50 Knees to elbows 50 Push press, 20kg 50 Back extensions 50 Wall ball shots, 10kg 50 Burpees 50 Double unders …
Some reading to work your brain over your morning coffee:
Are you making these top 3 training mistakes -www.stephgaudreau.com
Technique before intensity -www.crossfitignitesydney.com.au
Why stretching isn’t working for you -www.reembody.me
Today’s team wod will be:
Coach Ally”s birthday wod.
Come down and give it a go then watch him do his burpees afterwards.
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Today’s workout of the day is:
STRENGTH
In 20mins work up to a heavy single Power Clean
MET CON
For Time
10-9-8-7-6-5-4-3-2-1
Deadlift 100/70
Box Jump 24/20
20 Double unders after each round.
(15min Time Cap)
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Today is a rest day or a catch up day, you can either do a missed workout or choose from a weightlifting, gymnastic wod or even both from below. Weightlifting Find a heavy (not max) 3 position snatch (high hang-knee-floor) snatch push press 3-3-3-3 clean pulls 3-3-3-3 Gymnastics EMOM for 10mins 1 strict pull up+1…
Today’s workout of the day is:
3-6-9-12-15-18-21 Reps of:
Hang Clusters 50/35kg
Sumo Deadlift High Pull
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Today’s workout of the day is:
STRENGTH
Back Squat 5-5-5-5-5
MET CON
10min AMRAP
10 DB Thruster 20/15
10 DB Snatch 20/15
10 DB V – Sit 20/15
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Today’s workout of the day is:
Strength
Push Press
3-3-3-3
Met-Con
In 12mins run 800m then in the remaining time AMRAP of:
3 strict HSPU
5 Strict pull ups
7 Knees to elbows
9 kettlebell swings 32/24kg
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Today’s reading for your lazy Sunday coffee:
Do carbs kill your brain -www.chriskesser.com
The brain gut connection -www.psychcentral.com
What your poop says about you -www.thescienceofeating.com
