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Showing posts from May, 2018
Skill - Muscle ups Hollow Ring muscle ups kipping dips or Jumping Bar muscle ups hollow pull drill 20 min EMOM min 1 - row cals min 2 - Pistols min 3 - Shoulder taps min 4 - hollow hold
10 min EMOM odd - Hang snatch + snatch even - 6 weighted pull ups 3 rounds 1 min SDHP 1 min abmat sit ups 1 min Push press 1 min abmat sit ups 1 min rest 
10 min EMOM odd - clean + f.squats + jerks even - 5-15 kipping TTB Elizabeth 21-15-9 Squats cleans ring dips 
8:00 amTom And Nemo wedding WOD
In teams A - Max cal assault bike B - AMRAP 9 deadlift 6 hang power clean 3 jerks 9am For time 150 cal row 150 TTB 150 KB Swings  150 cal Ski erg  10am Snatch bal 8 x 1 Hang Snatch 6 x 2 Snatch Deadlift 5 x 3
Skill - Muscle ups Hollow Ring muscle ups kipping dips or Jumping Bar muscle ups hollow pull drill 20 min EMOM min 1 - DU min 2 - chin over bar hold min 3 - Star fish plank min 4 - Ring support hold 
10 min EMOM odd - High Hang+ hang clean even - 5 DHSPU for time 1000m row 50 front squats 30 ring dips
10 min EMOM odd - 3 x Power Snatch even - 3-5 strict K2E7 min Ladder 3 OH squats 42/303 Burpees over bar Increase reps by 3 each round 
8am 5 rounds, every 3 mins 50 DU 10 KB snatch 10 HSPU 9am For time teams of 4 in partners 20 cal row + 20 cal bike 20 cal Bike + 20 cal row 30 Syncro TTB 40 Syncro OHS 500m Run 10:00 amclean grip OH squat 8 x 2Clean &  jerk 8 x  1    hang clean pull  5 x 3
Skill - Muscle ups Hollow Ring muscle ups kipping dips or Jumping Bar muscle ups hollow pull drill 20 min EMOM min 1 - Ski Cals  min 2 - Superman BTH press min 3 - Bike cals   min 4 - MB plank
min 5 - Row cals
Those wanting to be involved in our Strength in depth team for this season please check out there website

https://strengthindepth.com

Team is made up of 7 males, 5 females
need 1 master over 35 and 1 over 40 need to be of different sex.

There is three qualifiers - individual, partner and team of 4 over three months

comp is November

if you are interested or want more info please email me martyn@crossfitbournemouth.com


10 min EMOM odd - 1 low Knee hang clean + 2 F.Squateven - 5 Wall facing HSPU 7 min AMRAP 10 Db snatch 20 SA OH DB lunges
10 min EMOM odd - 1 Hang power snatch + 5 OHS even - 5 strict TTB for time 400m Run 50 KB swings 400m Run 50 KB swings 400m Run
8am 4 rounds, every 4 mins 10 TTB 15 hspu 20/15 cal row 25 push ups 9am teams of 3 100 Burpee Over bar  100 Snatch  100 Chest to Bar Pull-Ups100 Snatch  100 Burpee Over bar  10am Snatch bal 5 x 3 Hang Snatch 8 x 1 Clean and Jerk 6 x 2
Nukes in 8 min 1 mile run max deadlifts then, 10 min 1 mile run max power cleans then, 12 min 1 mile run max OH squats 
Skill - Muscle ups Banded Ring muscle ups Banded dips or Banded Bar muscle ups Ice cream makers 20 min EMOM min 1 - box jumps  min 2 - KB cleans min 3 - DB man makers min 4 - Ring support
We are going into a NEW Phase of training, we will be focusing more on Snatch and Clean and jerks.  We will still be looking to improve on our basic gymnastic movements Pull ups, HSPU and TTB due to the need in most work outs.

Snatch Find a 1RM For time Nancy 5 rounds 400m Run 15 OHS
8:00 am5 rounds, every 3 min 20/15 cal row 20 DB snatch  rest remaining time 9am in 3s 3 x 5 min AMRAP 5 power cleans 5 STOH 3 burpees over bar 10 am - Barbell complexes snatch high pull + snatch + hang snatch build to a heavy single  cleans + front squat + jerk build to a heavy single
Skill - Muscle ups Banded Ring muscle ups Banded dips or Banded Bar muscle ups Ice cream makers 20 min EMOM min 1 - DU min 2 - Banded push ups min 3 - KB Leg raises min 4 - 5 sec single arm hang