Workout Of The Day

Tuesday, 23/05/17

Reminder to all CF King members ...

Monday, 22/05/17

A) 17ML.3 3 rounds for time: 18 HSPU (or 12 Wall Climbs or 30 HR Pushups) 15 Hang Cleans B) Deadlift 10 - 7 - 5 - 3 - 3 - 2 - 2 Alternative metcon C) 5 rounds for time: 15 Box Jumps (24/20") 12 DB G2OH (20/15kg) 9 Burpees ...

Sunday, 21/05/17 – Rest Day

Saturday, 20/05/17

7am Weightlifting 9am, 4pm 17ML.3 6, 7, 8am CrossFit A) Power Clean + Push Jerk B) Double "Grace" For time: 60 Clean and Jerk (62.5/45kg) BBF option A) Tabata Row (Cals) Situps B) For time: 60 Kettlebell Swings (24/16kg) 60 Pushups 60 Weighted Lunges (24/16kg) ...

Friday, 19/05/17

A) Hang Snatch + OHS + Hang Snatch B) For time: 15-12-9 Chest-to-Bar Pull-Ups Dumbbell Thrusters (2 x 20/15kg) straight into 15-12-9 Toes-to-Bar Overhead Squats (52.5/37.5kg) ...

Thursday, 18/05/17

"Cerberus" (CT - CompTrain) For time: 800m Run 30 Power Cleans (62.5/45kg) 10 Bar-facing Burpees 800m Run 20 Power Cleans (85/62.5kg) 20 Bar-facing Burpees 800m Run 10 Power Cleans (102.5/70kg) 30 Bar-facing Burpees - scale the barbell to 50-60%, 65-75%, 80-85% of 1RM Power Clean. ...

Wednesday, 17/05/17

With a 10 minute time cap for each: A) 2km Row B) Push Press 3 RM C) 2 rounds for time: 15 Strict Pull-Ups 30 Alternating KB G2OH (24/16kg) 200m Farmer Carry (2 x 24/16kg) ...

Tuesday, 16/05/17

A) Hang Clean 3-3-3-3-3 B) AMRAP in 12 minutes: 8 SDHP (45/30kg) 8 Weighted Situps (15/10kg) 8 Lateral Plyo Pushups (on plate) or C) 17ML.2 3 rounds for time: 60-90-120 D-U 20 WB (9/6kg) 15 Deadlifts (110/80kg) ...

Monday, 15/05/17

3 rounds for time: 45 Double Unders 21 Wall Ball (9/6kg) 21 Burpees (6") 15 Deficit HSPU (4/2") 15 Pistols (alt) 9 Power Snatches (62.5/45kg) 9 Box Jumps (30/24") ...

Saturday, 13/05/17

7am Weightlifting 9am 17ML.2 6, 7, 8am CrossFit 0 - 5:00 (Masters/Teens CF Games 16.4 "Deuce Deuce") 22 Toes-to-Bar 22 Clean and Jerk (45/30kg) 160m Run 5:00 - 10:00 22 Pull-Ups 22 SDHP (45/30kg) 160m Run 10:00 - 15:00 22 Toes-to-Bar 22 Clean and Jerk (45/30kg) 160m Run 15:00 - 20:00 22 Pull-Ups 22 SDHP (45/30kg) 160m Run - post time for first interval...