CrossFit Huntsman Workout of the Day 06/06/14

Warm Up:                    

T-Spine Mobility 

Passovers 10 Reps  

Scapula Press Ups   10 Reps

Press:                         

10min Strict Press work up to 60% 1rm                

10min EMOM 3 reps @60%1RM

WOD

Complete for time

10-1 OHS 45/32.5

10-1 Toes to bar

CrossFit Huntsman Workout of the Day 05/06/14

Warm Up:                   

Bird Dogs 5 each side 

Rolling Planks 20 Reps                        

Russian Swings 3 x 5

Deadlift:            

10min Deadlift work up to 60%                       

10min EMOM 1 Rep @60%1RM

WOD

4 Rounds for time and form:

3 Power cleans 60/42.5

6 Shoulder to overhead 60/42.5

9 Pull ups

CrossFit Huntsman Workout of the Day 04/06/14

Warm Up: 

Shoulder/chest smash with med balls 3 x 20 sec  

3x10 passovers                   

3x3 behind the neck split jerks

Press: 

Push Jerk 10min work up to 60% 1rm

10min EMOM 2 Push jerks @ 60%

WOD

3 rounds for time:

25 Wall balls

25 Swings

CrossFit Huntsman Workout of the Day 03/06/14

Warm up

2x60sec Couch stretch
2x5 Wall squats
2x5 Goblet squats

Squats:                 

10min Back Squat work up to 60% 1rm

                     

2 Reps EMOM - 10min @60%1RM

WOD

WOD: 

10 min time cap 

100 du buy in                

3 rounds 

10 thrusters 45kg 

10 burpees        

100 dus cash out 

CrossFit Huntsman Workout of the Day 02/06/14

Warm Up:

Spider man stretch 3x15 sec (ES) 

ankle stretch 3x15                             

Dead hang clean  3x3                                   

2 sets of 3 part clean  

Olympic Lifting: 

15 mins heavy single clean 

10min Emom 1 clean @75% 

WOD

10min AMRAP

Person 1- 5 Power snatch 45/32.5

                10 Squat jumps over bar

                100m Row

Person 2- Rest

CrossFit Huntsman Workout of the Day 30/05/14

Warm Up:                    

T-Spine Mobility 

Passovers 10 Reps  

Scapula Press Ups   10 Reps

Press:                         

Floor Press Heavy 5 - 15 min        

10min 3 x 5 @90%

WOD

10min AMRAP

5 HSPU

10 Toes to Bar

15 Goblet squats

CrossFit Huntsman Workout of the Day 29/05/14

Warm Up:                   

Bird Dogs 5 each side 

Rolling Planks 20 Reps                        

Russian Swings 3 x 5

Deadlift:                     

2" Defecit / 4" Block Heavy 5 - 15 min        

3 x 5 @90% - 10 min

WOD

7min AMRAP:

2 Shoulder to overhead 60/42.5kg

2 Box jump overs

Each round increase reps by 2