Monday
Main Class

A. Strength

E3MOM 5×3 Front Squat@80/85%

B. Conditioning

For Time:
21 Hang Squat Clean@60/40kg
400m Run
15 Hang Squat Clean@60/40kg
400m Run
9 Hang Squat Clean@60/40kg
400m Run
6 Hang Squat Clean@60/40kg
400m Run
3 Hang Squat Clean@60/40kg
Score = Time

Hang Power Clean Warm Up:
2 Rounds
Empty Bar
5 – Shrugs
5 – Hang Clean Pull
5 – Hang Muscle Clean
5 – Hang Power Clean
5 – Deep Hang Power Clean
(Rest 1 minute between rounds)

Tuesday
Main Class

A. Strength

20 Minutes to work up to a 1RM Strict Press

B. Conditioning

For Time:
50-40-30-20-10
DB [email protected]/15kg
Over DB Burpees
Score = Time

Competitors Class

Session 5

A. Weightlifting

E2MOM 6×1 Clean@90%

B. Weightlifting

12 EMOM 3 Cleans@70/75%

C. Strength

E3MOM 5×2 Front Squat@90%

Wednesday
Main Class

A. Strength

E3MOM 4×8 Bench Press@70/75%

B. Conditioning

For Time:
In Pairs
800m Run 
100 Synchronised Wallballs@9/6kg
100 Synchronised BW Lunges
600m Run
50 Synchronised Wallballs@9/6kg
50 Synchronised BW Lunges
400m Run
25 Synchronised Wallballs@9/6kg
25 Synchronised BW Lunges
Score = Time

Thursday
Main Class

Conditioning

For Time:
5 Rounds
6 Strict HSPU
9 Power Clean@60/40kg
12 T2B
50 Double Unders
Score = Time

Coaches Notes:
There’s only a conditioning piece today so the coach has time to go through the more technical movements within the workout. Move well, get strong the right way!

Friday
Main Class

A. Strength

E3MOM 5×5 Thruster@80% of 1RM Thruster

Here are my 3 efficiency tips for the thruster:

1. Front Rack Positioning: – While it might feel stronger to clinch the bar, this can lead to increased fatigue and tighter upper back. Oppening your grip will allow you to keep your elbows high and wide to maintain a vertical torso.

2. Breathing: – You want to keep a consistent breathing pattern throughout the movement not just in the press. Most have a tendency to hold their breath during the squat portion which increases the heart rate and fatigue. Breath in as you squat, out as you stand in as you press out as the bar comes back down.

3. The Catch: – This is so important and easily overlooked. Keeping the bar in as strait a path as possible will create a lot of efficiency. – As the bar comes down to the shoulders begin to open the hands a position the elbows. The bar should land right in front of the throat with elbows and chest tall. – During the entire press portion, your glutes should be SQUEEZED. this creates optimum stability and a strong receiving position for the barbell. Continue to squeeze until the bar has come back to the shoulders and immediately go into the next rep.

B. Conditioning

For Time:
“Fran”
21-15-9
[email protected]/30kg
Pull Ups
Score = Time

This is Rich Froning doing “Fran” at the CrossFit Games in 2012. His time was 2.59. This wouldn’t have placed him in the top 70 at last years European Championships Finals, goes to show how fast those benchmark move each year.  The top time at champs was 2.06. 

Saturday
Main Class

Conditioning

For Time:
In Pairs
1000m Row
100 DB Push [email protected]/15kg
20 Synchronised Down Ups
800m Row
80 DB Push [email protected]/15kg
20 Synchronised Down Ups
600m Row
60 DB Push [email protected]/15kg
20 Synchronised Down Ups
400m row
40 DB Push [email protected]/15kg
20 Synchronised Down Ups
200m Row
20 DB Push [email protected]/15kg
20 Synchronised Down Ups
100m Row
10 DB Push [email protected]/15kg
Score = Time

Sunday
Main Class

A. Strength

E4MOM 3×20 Deadlift@50%

B. Conditioning

For Time:
3 Rounds
400m Run
12 C2B Pull ups
24 KB Swings@24/16kg
Score = Time

Conditioning Classes

MONDAY/TUESDAY

AMRAP 26
20 Air Squat
10 Down Ups
20 Alt Forward Lunge
10 Burpees
20 Alt Reverse Lunge
10 Press Ups
Score = Reps

WEDNESDAY/THURSDAY

8 Rounds
In a 2 minute window 
250/200m Row
12 Over Erg Burpee

Rest 8 minutes

8 Rounds
In a 2 minute window 
15/12 Calorie Ski/Bike
15 Over Box Jump@24/20″

FRIDAY

AMRAP 30
In Pairs
1000m Row
100 Wallballs@9/6kg
800m Row
80 Wallballs@9/6kg
600m Row
60 Wallballs@9/6kg
400m Row
40 Wallballs@9/6kg
200m Row
20 Wallballs@9/6kg
Score = Reps