28/05/2014 Wednesday

Workout

rob deadlift


Mobility

Banded distraction (frog)


Strength

Superset: Ring dips 8-8-8-8

Push Ups 10-10-10-10


Met Con

For Time

21-15-9

Deadlift 43/24kg

Windmills 43/24kg

Sit ups

27/05/2014 Tuesday

Workout


Mobility

T-spine


Strength

Back Squat 10-6-4-2 (2 Waves)


Met Con

For Time

Regionals 2014 Event 7

64 Pull-ups

8 OHS 90/60kg

26/05/2014 Monday

Workout


Mobility

Hip Banded Distraction

Bully Stretch


Technique

Snatch Deadlifts

Snatch 2nd pulls


Met Con

2Min Max Reps per station, 1Min Rest.

-Calorie Row

-SDHP 32/24kg

-Push Press 43/33kg

-Burpee over Bars

-Toes 2 Bar

 

23/05/2014 Friday

Workout

1 Week to go till the Africa Regional 2014!! See you there!

regionals


Strength

Alternating EMOM

15 KB Swing 24/16kg

20 Hollow Crunches


Met Con

“BST Grace”

For Time

30 Squat Clean and Jerks


 

22/05/2014 Thursday

Workout


Mobility

Banded distraction

T-spine


Met Con

“Buddy Wod”

21Min Time Cap

Regional Event 6

50 Calorie Row

50 Box Over Jumps

50 Deadlifts 80/60kg

50 Wall Balls 20/14lb

50 Ring Dips

50 Wall Balls 20/14lb

50 Deadlift 80/60kg

50 Box Over Jumps

50 Calorie Row

21/05/2014 Wednesday

Workout

rich the beast“Rich Froning Jnr” 3x CrossFit Games Champion!

 

 

 

 

 

 

 

 


Mobility

Banded Figure 4

Med Ball Shoulder Stretch


Technique/Strength

OHS 6-6-6-6-6 (beginners)

Hang Squat Snatch 6-6-6-6-6


Met Con

For Time

21-18-15-12-9-6-3

Wall Ball

Deadlift 40/24kg