crossFit Huntsman Workout of the Day 29/04/14

Warm up:

3x10 Passover
3x10 OHS
3x3 Behind the neck split jerk
2x20 Lunges forwards and back

Specific warm up:

Death by farmers carry

min 1 15m farmers carry
min 2 2x15m   "    "
min 3 3x15m   "    "
Until failure
M= 16kg+
W= 10kg+

Work up to heavy single squat clean thruster

Then

WOD

10min AMRAP

3 Squat clean thrusters @ 60/75% 1rm C&J
10 Wall balls

CrossFit Huntsman Workout of the Day 28/04/14

Warm up:

60sec Couch stretch
3x3 Dead hang snatch
2x3 Part snatch

Test:

20min Snatch 1RM

20min Clean and Jerk 1RM

CrossFit Huntsman Workout of the Day 23/04/14

Warm Up: 

Shoulder/chest smash with med balls 3 x 20 sec  

3x10 passovers                   

3x3 behind the neck split jerks

Press: 

Push Press 15 mins heavy 2 

10min 4x2@90%

WOD: 

15 min time cap 

1000m row                  

20 power snatch @45KG                                     

30 HSPU

CrossFit Huntsman Workout of the Day 22/04/14

Warm Up: 

Spider man stretch 3x15 sec (ES) 

Dead hang snatch  2x3                                   

2 sets of 3 part snatch  

Olympic Lifting: 

Snatch 15 min: heavy complex                       

1 snatch + 1 hang snatch                  

10min Emom @90%  1 hang + 1 snatch 

Squats:                 

Back Squat                     

Heavy 4 - 15 min        

3 x 4 @90% - 10 min

CrossFit Huntsman Workout of the Day 18/04/14

Warm up:

500m Row
3x10 Passovers

5 Rounds
5 Strict pull ups
5 Strict HSPU's

3x3 Skin the cat

WOD:

10min AMRAP

6 Shoulder to overhead 60/42.5kg
9 Burpees over bar
12 Toes to bar

CrossFit Huntsman Workout of the Day 17/04/14

Warm Up:                    

T-Spine Mobility 

Passovers 10 Reps  

Scapula Press Ups   10 Reps

Press:                         

Strict Press                

Heavy 6 - 15 min        

3 x 6 @90%

WOD: 

400m Run (buy in)                                      

4 Rounds                          

10 Ring dips                    

20 Box jumps                  

400m Run (cash out)

CrossFit Huntsman Workout of the Day 16/04/14

Warm Up:                   

Bird Dogs 5 each side 

Rolling Planks 20 Reps                        

Russian Swings 3 x 5

Deadlift:            

Deadlift                      

Heavy 6 - 15 min        

3 x 6 @90% - 10 min

WOD:

In pair complete four rounds for reps

2min- 15 Cal Row

           10 Deadlifts 90/60kg

           Double under AMRAP

2min- Rest