Tagged as: SQUAT CLEAN

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WOD 26.9.19 (GWM)

PRO/R00KIES: 12 min EMOM ODD 5 Squat Clean RX 60 kg, EVEN 10 Ring Dips. 3 min REST then 3 Sets of 1 min MAX Effort DU, 1 min REST between sets.

MASTER CLASS: 12 min EMOM ODD 5 Squat Clean RX 70 kg, EVEN 5 Ring Muscle Up. 3 min REST then 3 Sets of 1 min MAX Effort DU, 1 min REST between sets.

HEAVY DAY:
A. 4*5 Back Squat
B. 3*16 Farmer Loaded back step Lunges
C. 4 Super set 8 Bench Press 10 bicep curls bar
D. 3 Tri set 15 Pull Over, 12 Loaded Dips, 20 alternate dumbbell hummer curls

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WOD 7.9.19 (MGW)

personal programming

PRO/R00KIES: 5 Rounds for time 3 Rope Climbs, or 9 Strict Chin Ups, 8 Squat Clean RX 70 kg, 400 m Run.

ENDURANCE WOD: 3 Rounds of: 2 min ONN 2 min OFF. A. Assault Bike, B. Row, C. Burpee Tyre Flips.

HEAVY DAY:
A. 4*8 Shoulder Press
B. 3*40 m Sled Sprint Push
C. 4 Super set 20 Standing Arnold alternate shoulder presses, 20 step elevated Single leg bridges
D. 3 Tri set 20 alternate dumbbell front shoulder raises, 20 Band Reverse flies, 8 single dumbbell dead lifts.

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WOD 8.7.19 (MGW)

PRO/ROOKIES: 24 min EMOM 1st MAX Cal Ski Erg, 2nd REST, 3rd Max reps Squat Clean RX 60 kg, 4th REST, 5th 200 m Run, 6th REST.

HEAVY DAY:
A. 4*10 Front squat
B. Super set 4*12 single leg hip thrusters – 4*10 Shoulder Press
C. Super set 3*12 KB Swing – 3*12 dips loaded if possible
D. Tri Set 3 * 1 min Plank – 20 Obligue sit ups – 20 superman back extensions

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WOD 15.6.19 (GW)

PRO/R00KIES: 10 Rounds for time 3 Squat Clean RX 60 kg, 6/5 Burpees, 9/7 Pull Ups

ENDURANCE:
4 min Max ROW, 1 min REST, 4 min Max Assault, 1 min REST, 4 min Max Ski Erg, 1 min REST,
3 min Max ROW, 1 min REST, 3 min Max Assault, 1 min REST, 3 min Max Ski Erg, 1 min REST,
2 min Max ROW, 1 min REST, 2 min Max Assault, 1 min REST, 2 min Max Ski Erg, 1 min

REST,
HEAVY DAY:
A. 4 Super set 30 m Lunges one arm front rack, 15 db Dead Lifts
B. 3 Super set 10 Sumo Squat High Pull, 10 Dips Loaded if Possible
C. 4 Super set 15 Push Ups Loaded if possible, 10 Hammer db curls
D. 3 Super set 10 one arm db Row, 10 db French extensions
E. 3 Super set 25 Crunches, 30 sec max L hold from parallettes.

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Benchmark 1.6.19 (GWM)

PRO/R00KIES: Elizabeth 21-15-9 Squat Clean RX 60 kg, Ring Dips. 10 min Cap, 3 min Personal REST then 200 DU for time cap 4 min.

ENDURANCE WOD: 3 Rounds of – 2 min MAX Row, 2 Min max Assault, 2 min Max Ski Erg, 500 m Run 3 min Cap, 2 min REST.

HEAVY DAY:
A. 4* 2 min MAX meter Sled Push
B. 3 Super Set 12 Shoulder Press, 20 Swiss Ball Leg Curl
C. 3* 2 min Max meter Backward Sled drag, 12 Side shoulder raises
D. 3 Super Set 24 Around the world Shoulder exercise (plate 12L/12R), 12 Barbell bicep Curls.
E. 3*20 – 15 GHD sit ups, 20- 15 Swiss Ball Pikes
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Team WOD 6.5.19 (MW)

PRO/ROOKIES: 20 min I GO YOU GO, 5 Squat Clean, 5 Front Squat, 8 Shoulder to OH RX 60 kg. Every 2 Completed rounds 400 m Run together.

HEAVY DAY:
Α. 4*12 Front Squat.
B. 3* 20 suitcase box step ups (10L+10R).
C. 3 Super Set 12 Strict Pull Ups, 15 loaded GHD back extensions.
D. 3 Super Set 15 Inverted Row , 15 narrow push ups (elbows close to the body – triceps) Loaded if possible.
E. 3 Super Set 20 Plank Dumbbell push pull, 20 Russian twists.

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Benchmarks Saturday 9.3.19 (GW)

PRO/ROOKIES: Diane 21-15-9 Dead Lift RX 100/70 kg, Hand Stand Push Ups 8 min Cap. 3 min Personal REST then Elizabeth 21-15-9 Squat Clean RX 60/40 kg, Ring Dips 10 min Cap.

ENDURANCE WOD: 50/40 Cal Assault 4 min Cap, 2 min REST, 800/600 m Run 4 min Cap, 2 min REST, 800/600 m Ski Erg, 2 min REST, 800/600 m ROW 4 min Cap, 2 min REST. 800/600 m Run 4 min Cap.

HEAVY DAY:
A. 4*5 Shoulder Press
B. 3 Super Set 12 Narrow Push Ups loaded if possible, 10 Reverse flys
C. 4*30 m Walking Farmer Loaded Lunges
D. 3 Super sets 15 Slam ball throws + 10 Barbell Bicep Curls
E. 3 Super Sets 40 mountain Climbers , 20 Russian twists.

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CrossFit Games Open WOD 19.2 4.3.19 (MGW)

PRO/ROOKIES: Beginning on an 8-minute clock, complete as many reps as possible of:
25 toes-to-bars
50 double-unders/SU
15 squat cleans, 60/40. Scaled 40/25
25 toes-to-bars
50 double-unders
13 squat cleans, 80/50 . Scaled 50/35
If completed before 8 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders/SU
11 squat cleans, 100/65 .Scaled 70/40
If completed before 12 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders/SU
9 squat cleans, 125/80 . Scaled 80/50
If completed before 16 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders/SU
7 squat cleans, 140/90 . Scaled 90/60

Stop at 20 minutes.

HEAVY DAY
A. 4*5 Back Squat
B. 3*10 Bulgarian Split Squat Super Set 3*15 Swiss Ball Leg Curl
C. 4*5 Bench Press
D. 3*12 Dips Super Set Super Set 12 High Pull Barbell Row
E. 3*10 Strict Hanging Leg Raises Super Set 3*12 GHD Back Extensions

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WOD 12.1.18 (MGW)

PRO/ROOKIES: For time 5-9-15-21 Squat Clean RX 90,70,50,40 kg, Between each round 200 m Run. Cash Out 5/3 Rope Climbs Or 30/20 Strict Chin Ups.

ENDURANCE WOD:

ENDURANCE WOD: TABATA ROW, 1 min REST, 600 m Run 5 min Cap, TABATA ASSAULT bike, 1 min REST, 600 m Run 5 min Cap. TABATA Burpees, 1 min REST, 600 m Run 5 min Cap.

HEAVY DAY:

A. 4*5 Shoulder Press
B. 3*40 m Sled Push
C. 3 super set 10 Single Arm KB Swing, 12 Hip Thrusters Banded
D. 3 Super set 10 Side Shoulder Raises , 10 Barbell Curls



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