CROSSFIT MANSFIELD

Wednesday

Eric, Josh, Oshea and Matt. Its been 5 weeks since we did this wod. Lets see some PR's. Remember, the fitter you get the harder those gains are going to come. Be patient and work hard!

Helen

3 Rounds for time of

400m Run

21 Kettlebell Swings 53/35

12 Pull Ups

Tuesday-Deadlift

Deadlift

5-5-5

*STANCE-GRIP-SHINS-CHEST UP*

Then complete as many rounds as possible in 10 minutes of:

5 Ring Dips

7 Box Jumps

10 Ring Rows

Monday-Hang Power Clean/Front Squat/Push Press

This workout originally has Sumo Deadlift High Pulls but we needed a break from the stress on the lower back/Hamstrings so I switched to Front Squats and Push Press. Enjoy!

As many rounds as possible in 20 minutes!

95 for men/65-75 for women.

5 Hang Power Clean

7 Front Squat

10 Push Press

Saturday-Squat Clean/Run-KNE-Press-Sit Ups

Squat Clean

1-1-1-1-1-1-1-1-1-1

Then complete.

6 Rounds

200m Run

10 KTE

10 Press

15 Sit ups

Friday- Push Ups/Swings/Box Jumps

Run 1 mile then complete the following.

25-20-15-10-5-10-15-20-15

Push Ups

Russian swings 53/35

Box Jumps

Thursday-Back Squat 5x5

Janae with a low bar back squat.

Back Squat

5-5-5-5-5

Wednesday-Annie

This is an old picture from last year. Keri climbing the rope.

50-40-30-20-10

Double Unders

Sit ups

Then Complete

100 Push Ups

100 Squats

Finish the push ups before moving on to the squats. This is not for time but dont sandbag it. Pick a number of reps and try to complete them in sets up to 100.

Tuesday-Deadlift/Power Clean/Push Jerk

Eric with a nice 1 arm Kettlebell Clean and Press.

Review Deadlift,Power Clean,Push Jerk.

Get two bars, set up and go heavy. Warm up to a weight that is heavy but manageable. Stick with this weight for the entire workout. The numbers below are a starting point go heavier or lighter according to your ability. You shouldn't be missing these weights because of the load.

Complete 3 deads then 3 power clean @ Jerk 5x through. This is not for time. Work briskly but effectively. Technique faults will show at heavier weight.

3 Deadlift 225/135-------STANCE<GRIP<SHINS<CHEST UP

3 Power Clean/Push Jerk 155/95

Monday-KB Clean and Press

Seth receiving a squat clean.

Good read here about nutrition.

Download CFJ_Amundson_TupperwareMan

WOD

Kettlebell Clean and Press 5x3

Then

30-20-10

Box Jumps

Ring Push Ups

Goblet Squats

Saturday

WOD by Marsha!

"TEAM WOD"

There will only be one team member working at a time (except for "shoulder to shoulder").  The clock runs for 5 minutes at each station with continuous work for max reps.  There is 1 min to rest and move between stations.

"STATIONS"

~Wall Ball (20 M / 16-12 W)

~Sledge Hits (10lb M / 8lb W)

~Sit Up/Med Ball Throw to partner (16 M / 12 W)

~Sand Bag Step Up (18 in box / 50lb sandbag...scale holding KBs if needed)

~Burpee Pullups

~"Shoulder to Shoulder" with barbell (95M / 65W...partners facing ea other holding BB on shoulder...lift up over head to touch opposite shoulder = 1rep)

~Jumping Lunges