CrossFit Bournemouth

8am 5 x E3MOM 20/15 cal row 10 KB clusters 5 Bar Muscle ups 9am Team Chipper 150 box jumps 150 pull ups 150 KB swings 150 lunges 150 TTB 150 Push press 150 DB snatch 150 Thrusters 150 Burpees 150 DU 10:00 amclean grip OH squat 8 x 1 Clean and jerk 8 x 1 Pendlay row  5 x 3

Holleyman 30 rounds 5 wall balls 3 HSPU 1 power clean

Skill Bar Muscle ups 20 min EMOM min 1 - DU / triple under min 2 - chin over bar hold min 3 - Star fish plank min 4 - Ring support hold

Snatch Balance Build to a heavy single Power Snatch  5 x 2 In Teams max cal bike 

10 min EMOM 5 x clean and jerk same weight as 3 x clean and jerk 5 rounds, Every 3 mins 20 push press Max Pull ups rest 2 mins after each round 

Strength Back squat find a 10rm Nancy 5 rounds 400m run 15 OH squats

Retest from May 

8am 5 rounds, every 3 mins 50 DU 10 DB hang clean and jerks 10 TTB 9am Team WOD 7min syncro burpees rest 5 mins Partner clean ladder 40 cleans 40 cleans 40 cleans 10am OHS 5 X 3  Snatch high pull + power snatch + snatch 8 x 1Snatch Deadlift 5 x 5

Partner Nate 30 min AMRAP 2 muscle ups 4 HSPU 8 KB swings 

Skill - Muscle ups Last week Spotted Ring muscle ups

- last week of this approach 20 min EMOM Min 1 - 5 sec SA hang Min 2 - KB golfers deadlift Min 3 - L-sit hold Min 4 - Alt DB snatch

10 min EMOM3 power snatch same weight as last weeks 5 x 2 4 min AMRAP 10 OHS 10 CTB rest 4 mins 4 min AMRAP 12 OHS 12 CTB 4 min AMRAP 14 OHS 14 CTB 

Strength Front Squat Build to a heavy singleOly - Power clean 5 x 2 for time 1000m row 

Strength Deadlift Build to a heavy 10RMSkill - HSPU Diane 21 - 15 - 9 Deadlift HSPU 

8am 5 rounds, every 3 mins 20 cal row 10 KB snatch 10 Ring Dips  9am Team WOD 10 min AMRAP 10 SDHP 10 burpees over bar 10 min AMRAP 10 Front squats10 TTB 10:00 amclean grip OH squat 5 x 3 hang clean + 2 jerks Pendlay row  5 x 5

2001 m run 11 box jumps 30/24"11 thrusters 50/3511 burpee CTB 11 Power cleans 70/4711 HSPU 11 KB swings 11 TTB 11 Deadlifts 70/4711 push jerks 50/352001 m run wear a vest if you have one 

Skill - Muscle ups Spotted Ring muscle ups 20 min EMOM Min 1 - Ring support Min 2 - KB cleans Min 3 - DB man makers Min 4 - Glute bridges 

Strength OHS Build to a heavy Single Oly - Power Snatch  5 x 2 For time 50 cal assault bike

Strength - Turkish get ups build to a heavy single Tabata 8 rounds, 20 sec work, 10 sec rest Air Squats Pull ups push ups Row cals 

Isabel 30 Snatch rest 5 mins Annie 50-40-30-20-10 Sit ups DU rest 10 min Grace 30 clean and jerks 

8am 5 rounds, every 3 mins 50 du 10 TTB 5 Def HSPU 9:00 amTeam WOD 100 Back squat 100 Pull ups 100 Front squats 100 pull ups 100 OH squat 100 pull up 10am OHS 6 x 2 High hang + hang + snatch 8 x 1Snatch Deadlift 5 x 3

Time to revisit this bad boy before the bad weather sets in. 
The run and burpees can be broken down however you want, there will be a 50 min time cap like last time. 
Those that missed it last time due to seeing 10 miles, most people last time managed 3-5 miles so Im not expecting anyone to finish it. 
Its a mental grinder, how far can you get. 
Clovis for time 10 mile Run 150 burpee pull ups or 150 burpees

Skill - Muscle ups Spotted Ring muscle ups 20 min EMOM Min 1 - Seated box jumps Min 2 - Banded pull downs Min 3 - DB step ups Min 4 - Ring rows

10 min EMOM 3 x clean and jerks for time 1000m row 50 HSPU 30 Clean and jerks

Strength - Find a Max OHSOly - Snatch Complex Snatch high pull hang snatch snatch Anaerobic - Ski erg For time 500m

Skill pull ups or butterfly Chelsea 30 min EMOM 5 pull ups 10 push ups 15 Air squats 

8:00 am5 rounds, every 3 mins 20/15 cal row 15 TTB 10 DB clean and jerk 9:00 amPartners 60 - 40 - 20 hang power snatch C2B10:00 amclean grip OH squat 6 x 2   power clean + hang clean + jerk Pendlay row  5 x 3