Read more at www.afscrossfit.com
Strength A):
SP 6×5@80%
Strength B):
Back squat 5×4@80%
WOD:
Annie 10min time cap
50-40-30-20-10
Double Unders
Sit Ups
AFSCrossFit, Andover-WOD: Friday 30 May
We are Andover's premier strength and conditioning facility. Over the past 3 years we have brought elite strength and conditioning to the masses following the CrossFit ethos. Our workouts are hard, effective, challenging and fun. Our coaches are knowledgable, friendly and hungry for you to succeed and our members will embrace you as a fellow CrossFitter from the word 3-2-1 GO!!!
Read more at www.afscrossfit.com
Strength A):
SP 6×5@80%
Strength B):
Back squat 5×4@80%
WOD:
Annie 10min time cap
50-40-30-20-10
Double Unders
Sit Ups
Read more at www.afscrossfit.com
Strength A):
Snatch 8×1 3 position pause snatch rest 60s between sets. @70%
Strength B):
Bent over row 5-5-5-5-5
WOD:
Hang randy 75 hang snatches 35/25 Everytime you drop do 4 burpees
Read more at www.afscrossfit.com
Strength:
6×2 SP @ 80%
Skill:
3×15/leg pistols or high box step ups
WOD:
Grace
30 x Clean & Jerk for time
Read more at www.afscrossfit.com
Strength:
Wrist and shoulder mobility then clean to a heavy double
Skill:
5×5 weighted pull ups
WOD:
3rds
25 wall balls
20 KB swings@24/20
15 burpees
10 sdhp 40/30
Read more at www.afscrossfit.com
Strength:
SP 6×4@80%
Skill:
2min max effort Handstand Push Up
WOD:
21-15-9-6-3
push press 60/40
weighted overhead lunges (20/15)
Read more at www.afscrossfit.com
Strength:
SP 6×2@80%
Skill:
Max strict toes to bar 6mins scale 1 knees to elbows scale 2 knee raises
WOD:
21 min AMRAP
50 pull ups
21 double unders
50 pull ups
5 deadlifts 120/80 100/70 90/60
50 push ups
21 double unders
50 push ups
5 deadlifts
50 sit ups
21 double unders
50 sit ups
5 deadlifts 50 squats – 21 double unders – 50 squats – 5 deadlifts
Read more at www.afscrossfit.com
Strength:
Clean 8×2 @60% on 0-2–4-6….14mins
Skill:
Max muscle ups in 5mins scale 1 jumping muscle ups scale 2 banded muscle ups
WOD:
10min amrap
Run 200m
15 jumping pull ups
10 KB swings
Read more at www.afscrossfit.com
Strength:
Shoulder press 6×3 @80%
Skill:
Max burpees in 3 mins
WOD:
10minutes to climb the ladder as far as possible
1 KB snatch left arm
1 KB snatch right arm
2 left
2 right and so on
Read more at www.afscrossfit.com
Strength:
Snatch 8×2@60% on 0-2-4-6…14mims
Skill:
6mins max strict pull ups
Wod:
30-20-10
press ups
sit ups
lunges
Read more at www.afscrossfit.com
Strength:
Shoulder press 6×2@80%
Skill:
Max pistols in 6 mins scale 1 banded pistols
WOD:
21-15-9
hang power clean 60/40 calories on
Row (Calories)
Read more at www.afscrossfit.com
Strength:
1rm Back Squat
Skill:
Gymnastics skill – Level 3 – 3x 30 pistols 15/leg – Level 2 either 5/leg or 30 banded – Level 1 – either 5 banded /leg or 30 close feet squats
WOD:
With a partner 42-30-18 cleans and burpee box jumps
Level 3 – 80/60 & 30/24
Level 2 – 70/50 & 24/20
Level 1 60/35 & 20/16
Read more at www.afscrossfit.com
Strength A):
Hang snatch triple 10min window to achieve a max
Strength B):
Max shoulder press work up in 2.5kg jumps to be as accurate as possible
WOD:
3rds
25 pull ups
25 sit ups
25 push ups
25 squats
Read more at www.afscrossfit.com
Strength:
Hip mobility and bs 6×2@80%
Skill:
Gymnastics skills level 3 – 5x max effort muscle ups 10 rep cap – Level 2 – 5rds of 5 strict pull ups superset with 5 strict ring dips – Level 1 – 5x banded pull ups and banded ring dips start easy if you hit 10 reps use a harder band or try the next level
WOD:
10 rounds
30 double unders
10 wall balls
Read more at www.afscrossfit.com
Strength:
Clean and jerk 5×2@80%
Skill:
3x 500m row negative splits each split must be faster then the last rest 3minutes
WOD:
21-15-9
Deadlifts 100/60
Ohs 60/40
level 2 take 15% off – level 3 take 40% off
Read more at www.afscrossfit.com
Strength:
Ankle mobility and bs 2×2@100%
WOD:
DWF Final WOD
10 x Muscle Ups
30 x STOH
50 x BF Burpees
70 x Double Unders
Read more at www.afscrossfit.com
Strength:
Hip mobility and bs 6×2@80%
Skill:
Pistols 3×20 alternating leg
WOD:
AMRAP 10minutes
5x deadlifts 140/100
200m run
30s rest
N.B scale deadlift to 110/70 or 70/40 if needed. This should be tough though
Read more at www.afscrossfit.com
Strength:
Max clean and jerk in 15mims
WOD:
In a pair
5 ring dips
200m row
5 ring dips
10 push ups
400m row
5 dips
10 push ups
15 burpees
600m row
5 dips
10 push ups – 15 burpees – 20 squats – 800m row – 5 dips – 10 push ups 15 burpees – 20 squats – 25 sit ups – 1k row- 5 dips – 10 push ups – 15 burpees – 20 squats – 25 sit ups – 800m row – continue back down to 200m row – 5 ring dips
Read more at www.afscrossfit.com
Strength:
Thorasic mobility and bs 3×3@95%
Skill:
L-sit holds accumulate 2 mins on paralettes or rings
WOD:
3rds
7 thrusters @60/40
7 sit ups with 20kg plate into
3 rds of
7x power cleans
7x overhead walking lunge with plate
if you have anytime left on a 12min clock then complete as many wall balls as possible
Read more at www.afscrossfit.com
Strength A):
Snatch high pull + hang snatch high pull + hang snatch heavy complex
12mins Timecap
Strength B):
Est 1 rep max Shoulder Press
WOD:
Mini Eva
3rds
Run 800m
30x KB swing
30x pull ups
25min time cap
N.B: (KB is 32/24 where possible but be sensible it’s a lot of grip work)
Read more at www.afscrossfit.com
Strength:
6×2 Back Squat @ 80%
Skill:
20:10 protocol – burpees start with 3 reps in first 20s increase each interval by 2 reps until you fail go back to 3 repeat this for 10mins.
WOD:
21-15-9-6-3
HSPU / front squats 60/40
scale to push ups and /or 45/30
20min cap
Read more at www.afscrossfit.com
Strength:
Ankle mobility and bs 4×4@90%
Skill:
Perform 5 box jumps after each set of squats
WOD:
3 rounds
20 oh walking lunge steps with 20kg plate
20 KB snatches alternating arm 24/16
20 wall balls