My entrance into the world of Crossfit with my buddies at CROSSFIT HOVE.
After my first month at Crossfit Hove Au-Vest started:
Each WOD was completed wearing a 10KG weighted vest:
This morning was not Pretty!!
5,10,15 FRIDAY 5th
Overhead Squat Technique: 7 x 20
3 x 35
30 C+J
Individual programming
Thirty Clean and Jerk
Grace with a twist, from ground to over head, usually a power clean to push jerk. Each time you had to stop, run 50m. 50kg was the "norm" weight, some scaled back depending on ability, mechanics or movement issues. I think when we do this again, we'll see heavier.
Each WOD was completed wearing a 10KG weighted vest:
This morning was not Pretty!!
5,10,15 FRIDAY 5th
Individual programming
5 pullups
10 dumbbell snatches per side
15 box jump
amrap 10 minutes
Not quite the vest I would of hoped before, but as previously mentioned this months wods are scalable.
5 pullups
10 dumbbell snatches per side
15 box jump
amrap 10 minutes
Not quite the vest I would of hoped before, but as previously mentioned this months wods are scalable.Double Tap : TUESDAY 2
Individual programming
10 pullups
run 100m
amrap 8 minutes
rest 2 minutes
10 wall ball
run 100m
amrap 8 minutes
10 pullupsrun 100m
amrap 8 minutes
rest 2 minutes
10 wall ball
run 100m
amrap 8 minutes
Saturday 9 July
Overhead Squat Technique: 7 x 20
7 x 30
3 x 35
7 x 40
Hang Snatch Squat tech work
Thursday 7 July:
30 C+J
(30 complete with 40KG BB)
3min 15secs (go heavier next time
Individual programmingThirty Clean and Jerk
Grace with a twist, from ground to over head, usually a power clean to push jerk. Each time you had to stop, run 50m. 50kg was the "norm" weight, some scaled back depending on ability, mechanics or movement issues. I think when we do this again, we'll see heavier.
Burpee & Lunge 7 mins AMRAP
5 x Burpee
10 x Walking Lunge = 8 rounds (+ 1 Burpee)
Thursday 30 June:
DEADLIFT TECH: 5x5 - 20,40,60,80,90KG
10 x Walking Lunge = 8 rounds (+ 1 Burpee)
Thursday 30 June:
DEADLIFT TECH: 5x5 - 20,40,60,80,90KG
"Annie"
50 double unders (I'm working on tech and did Single Unders x 150)
50 situps
40 double unders
40 situps
30 double unders
30 situps
20 double unders
20 situps
10 double unders
10 situps
