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Strength:
Hip mobility and back squat 3Rm
Conditioning:
20:10 work:rest 10 rounds calories on rower
WOD:
Elizabeth
21-15-9
Cleans@60/40
Ring dips
NB: Scale to 40/30 or 30/20 and press ups
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Mobility:
Bullet Proof Shoulder
Skill:
20 min rolling clock
A) Odd complete 5 Shoulder press (aim is 50/30)
B) 15x KB Swings (Aim32/20 unbroken) If you can’t go unbroken go lighter so you can
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Mobility:
Wall Squat test (facing hands up) for hip depth – Hip mobility – Re test
Skill:
20min rolling clock
A) Odds do 5 back squats at comfortable weight 60/40 if possible)
B) Evens Do 5x Pull ups (Strict if possible)
WOD:
15-12-9-6-3 Wall ball shots 12/10ft targets – x2 Double Unders
Rd 1 is 15 wall balls / 30 double unders
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Strength:
5×5 Hang Squat Clean @70%
Skill:
5×5 Weighted Strict Pull Ups
WOD:
8min AMRAP
5x HRPU
5x Sit Ups
10x HRPU
10x Sit Ups
etc
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WOD:
Choose 3 movements from:
Oly lift (snatch/clean/jerk)
A press (bench/shoulder/push)
A squat (back/front/overhead)
Hit one for a max single
One for a max triple
and one for a 5 rep max
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Skill:
A) GVT Pull Ups strict as possible choose any number to do on the minute but must hit that number of reps each time.
B)
Muscle up transition work and ring dips 5xME
WOD:
AMRAP in 5min
Start each minute with 10 burpees in remaining time accumulate squat cleans with 50/30
score is total squat cleans in 5mins
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Strength:
Establish 3rm Thruster
WOD:
10 rds
15 walking lunge steps
10 sit ups
5 dumbell gtoh 1x 20/12 db or kb
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WOD:
In a 4 row max distance in 40 mins minimum
1km splits whilst one person rowing other 3 are accumulating kg stoh (50/35) and double unders. One athlete must always be on a rower for others to work and one should be resting
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Strength:
3×10 sumo deadlift high pull at 50% BW
Skill:
High box step up 3×10
WOD:
14.3
or
start every minute with
4x thrusters @50/25
row remainder repeat until 2km is reached
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Skill:
5×5 weighted push ups
WOD:
3x5min AMRAP with 3 mins rest between
5x gtoh
Level 1 – 80/60
Level 2 – 60/40
Level 3 – 40/20
10x over box jump 24/20
5x toe to bar
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Strength:
Snatch high pull plus hang snatch below knee heavy as poss in 10min window
Skill:
Omem 8 10x toe to bar / k2e / sit ups
WOD:
5rds
30xdouble unders
20x wall balls
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WOD:
in a 4 complete
100x pull ups
100x double unders
200x stoh @20kg
100x double unders
300x wall balls
100x double unders
400x KB swings
100x double unders
500m row each
Break your reps however but only one person can work at a time
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Strength:
Back squat 5-5-5-5-5 increase to a max
Skill:
3×20 alt pistols
WOD:
3x3min AMRAP
7x hand release push up
14x box jump
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WOD:
Open WOD 14.2
3 MINS timecap
2 Rounds:
10 x OHS (42.5/30)
10 x C2B Pull Ups
If you complete in the timecap rest to the end then begin:
2 Rounds 3 min timecap
12 x OHS
12 x C2B Pull Ups
Keep moving up 2 reps every 3 minutes if you complete in the timecap.
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Weigh In – 0900
lifting starts – 1000
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365 days have flown by since the UK Schools Weightlifting Championships 2013 and what a difference 12 months has made. Livvie weighed in at 61kg and so entered the -63kg category. There was one other lifter in her cstegory and about 13 competing in total including Rebecca Tiler.
We approached the day well. Our preparstion has been spot on with Livvie closing on personal best nicely. We had a previous best total of 77kg and to be honest we wit would have been a re always going to beat that today. We hit the warm up area 30 minutes before the other lifers and sspent that time working on Livvie’s flexability. We took some mobility wod essentials and put livvie through some tough stretchs. The results were noticeable immediately. We moved through some squat drills, into the overhead squat and the feedback from Livvie was possitive. She felt supple and and looked determined to do well.
Our opening lifts were going to be 36snatch/54 C&J. we mived through the Jon North hip and catch drill, we worked through pause snatch’s and hang snatch’s before stated to make oyr way uptoour opening weight. For months we have been trying to get Livvie to get more upward drive rather then punching the bar forward violently resulting in jumping forward to recieve the bar. And today that penny dropped. Not only did she hit her opening weight of 38, we then pb’d the next lift of 41kg.
For Livvie’s final lift I had only 1 target. With only 1 lifter in our category I wanted Livvie to walk away not just with a trophy but with the accolde of the 2nd highest total of all the competitors. The next highest lift was 43kg so I asked hrr to go for 44kg. As always she uo for the challenge and produced a magnificent lift to walk away with a 4kg PB.
With our confidence high from the snatch we attacked the clean and jerk. Once again we started wuth some mobility drills just to help with Livvie’s overhead position. Our target here was 60kg. In training we have a best of 57kg so this was a brave target. We opened at 55kg. Livvie cleaned this comfortably and followed that up with a strong jerk and 3 white lights. Our next lift was 58kg and our 1st and only failed lift. I say failed however it would have been a good crossfit lift livvie slightly bent her arms and pressed out a little. We went straight back out. We still need to get upto speed with rules but essentially 2minutes later we were back on. Livvie this time cleaned it easily. She then aggresively dipped into her heals and smashed 58kg overhead giving the judges no chance to red lights her.
We walked away with a 4kg snatch PB, a 1 kg clean and jerk pb, and a total of 102kg. So in 365 days we have improved by 25kg. After 12 months hard work, training 3 times a week Livvie has done herself proud. Myself and Dave couldn’t be anymore proud of what Livvie has achieved and have already earmarked a 60kg snatch and an 80kg clean and jerk this time next year.
To celebrate I was forced to eat a doughnut. Luckily I was on a cheat day.
Livvie recieves her 1st place trophy. After about 20minutes they actually found the right trophy which was nice.
I couldn’t persuade Livvie to get a picture with Rebecca Tiler so this was the next best thing. Next year we are taking het title 
although with an 86 snatch and a 112kg c&j that may be a bit optimistic next year.
Read more at www.afscrossfit.com
WOD:
Cindy on something!!
20min amrap
5x chest to bar pull ups
10x hand release push ups
15x wall balls
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Strength:
Bench Press 2-2-2-2-2-2-2 increase weight each set
Skill:
Pull Ups 2-2-2-2-2-2-2 increase weight each set
WOD:
set up 2 cones 5 metres apart 7min ladder on cone a do a burpee run to cone b do a KB swing 24/20 run back to a do 2 burpees run to b do 2 swings. ascend the ladder as far as possible
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WOD:
Strength total
Max clean
Shoulder press
OHS
Read more at www.afscrossfit.com
Skill:
Accumulate 50x toe to bar in as fewer sets as possible / scale to k2e or v-ups
WOD:
12min amrap
5x shoulder to overhead 55/40
10x deadlifts
15x box jumps 24/20
