CrossFit Engineering – March 2016
| CrossFit Engineering | |||||
| Week 1 | Week 2 | Week 3 | Week4 | ||
Monday |
Skill | POSE | Rowing | POSE | Rowing |
| Strength | A-1 FFE Split Squat 3 x 12 3110 on 90sec A-2 Hollow Dish / V-ups 3 x 30-45sec — on 90sec B: Kb / BB RDL 3 x 15-20 3010 on 90sec |
A-1 FFE Split Squat 3 x 12 3110 on 90sec A-2 Hollow Dish / V-ups 3 x 30-45sec — on 90sec B: Kb / BB RDL 3 x 15-20 3010 on 90sec |
A-1 Step-Up (variations) 3 x 12 2110 on 90sec A-2 Press Up 3 x 10-12 3010 on 90sec B-1 Sump Deadlift 3 x 15-20 3010 on 90sec |
A-1 Step-Up (variations) 3 x 12 2110 on 90sec A-2 Press Up 3 x 10-12 3010 on 90sec B-1 Sump Deadlift 3 x 15-20 3010 on 90sec |
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| Date | 29/2/16 | 7/3/16 | 14/3/16 | 21/3/16 | |
| W.O.D | 8min E2MOM 5 TnG Power Cleans (light – Moderate) 200m Run — rest 2 mins— 8min E2MOM 10 heavy KB Swing 200 Run |
50 Wall Ball 1500m Row 25WB 750m Row 12 WB 375m DONE!!! |
4 rounds of:Run 400m 20 KB Swings 32/24kg Rest 2min |
4 rounds of: 4 x 500m (2:30 or less) Rest = 4 min Each member will attempt to row 500m in 2:30 or less. Each member has 2m 30 to row the distance. |
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| CrossFit Engineering | |||||
| Week 1 | Week 2 | Week 3 | Week 4 | ||
Tuesday |
Skill | Clean – 15 min Complete 2 round & 5 reps of: Clean Deadlift Muscle Clean High Hang Power Clean Front Squat Scarecrow Clean High Hang Clean |
Clean – 15 min Complete 2 round & 5 reps of: Clean Deadlift Muscle Clean High Hang Power Clean Front Squat Scarecrow Clean High Hang Clean |
Clean – 15 min Complete 2 round & 5 reps of: Clean Deadlift Muscle Clean High Hang Power Clean Front Squat Scarecrow Clean High Hang Clean |
Clean – 15 min Complete 2 round & 5 reps of: Clean Deadlift Muscle Clean High Hang Power Clean Front Squat Scarecrow Clean High Hang Clean |
| Strength | Part A. On 90 sec 5 x 6 Deadlifts @ 30×0Part B. 5 Sets E2MOM 2 Power Clean + 2 Front Squats –Or– 2 High Clean + 2 Front Squats |
Part A. On 90 sec 5 x 6 Deadlifts @ 30×0Part B. 5 Sets E2MOM 2 Power Clean + 2 Front Squats –Or– 2 High Clean + 2 Front Squats |
Part A. 10 min E2MOM 10 Deadlifts @ 30×0Part B. 5 Sets E2MOM 2 Power Clean + 2 Hang Clean –Or– 4 Hang Clean |
Part A. 8 min E2MOM 12 Deadlifts @ 30×0Part B. 5 Sets E2MOM 2 Power Clean + 2 Hang Clean –Or– 4 Hang Clean |
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| Date | 1/3/16 | 8/3/16 | 15/3/16 | 22/3/16 | |
| W.O.D | 15min WOD Part A. (4min) 4min EMOM of: :30sec AMRAP Burpees to Target- :60sec rest – Part B. 10min AMRAP increasing ladder 5 Burpees 5 Wall Ball 10 Burpees 10 Wall Ball 15 Burpees 15 Wall Ball 20 Burpees 20 Wall Ball |
10min EMOM of: 30 DU [Scale: 50 single skips] 5 Thruster – Light / Moderate |
20min AMRAP of: 5 Deadlift – Moderate 7 TTB (K2E / Double Crunch) 9 AKBS* Partners take it in turns to complete 1 full round. |
3RFT of: 21 OH (weightplate) Walking Lunges 15 GTOH 9 Burpees on weight plate |
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| CrossFit Engineering | |||||
| Week 1 | Week 2 | Week 3 | Week 4 | ||
| Wednesday | Skill | 15min Warm-upDouble Under Tekkers (coach to decide)Burpee TekkersTeach basic burpee mechanicsA: 10 Blocking Burpee, feet together and knees out B: 10 Bupree to weight plate C:10 Burpee knees in between elbows D: 10 Burpees knees outside of elbows |
15min Warm-upDU Tekkers (coach to decide)Burpee TekkersTeach basic burpee mechanicsA: 10 Blocking Burpee, feet together and knees out B: 10 Bupree to weight plate C:10 Burpee knees in between elbows D: 10 Burpees knees outside of elbows |
15min Warm-upDU Tekkers 5 minA: Scapular Retraction Holds 3 x 30 sec B: Hollow Rock & Superman holds 2 x 30sec ea C: Beat Swings 10-15 reps D: Knee Raises 5-10 reps E: Knees to Elbows 5-10 reps |
15min Warm-upDU Tekkers 5 minA: Scapular Retraction Holds 3 x 30 sec B: Hollow Rock & Superman holds 2 x 30sec ea C: Beat Swings 10-15 reps D: Knee Raises 5-10 reps E: Knees to Elbows 5-10 reps |
| Strength | A-1: Standing Strict Press 3 x 10-12 @ 3010 :60A-2: BB Bent Over Rows 3 x 12-15 @ 3010 :60B-1: Front Leaning Rest 3 x 45-60sec :60 sec restB-2: Sit Ups 3 x 15-20 :60 sec rest |
A-1: Standing Strict Press 3 x 10-12 @ 3010 :60A-2: BB Bent Over Rows 3 x 12-15 @ 3010 :60B-1: Front Leaning Rest 3 x 45-60sec :60 sec restB-2: Sit Ups 3 x 15-20 :60 sec rest |
A-1: Push Press 3 x 6-8 @ 3010 :60A-2: 1 Arm Kb Row 3 x 8-10 @ 3010 :60B-1: Press Up (variations) 3 x 10 @ 31×0 :60B-2: Ring Rows 3 x 10 @ 3010 :60 |
A-1: Push Press 3 x 6-8 @ 3010 :60A-2: 1 Arm Kb Row 3 x 8-10 @ 3010 :60B-1: Press Up (variations) 3 x 10 @ 31×0 :60B-2: Ring Rows 3 x 10 @ 3010 :60 |
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| Date | 02/3/16 | 9/3/16 | 16/3/16 | 23/3/16 | |
| W.O.D | 15min WOD Part A. (4min) 4min EMOM of: :30sec AMRAP Burpees to Target- :60sec rest – Part B. 10min AMRAP Working at 85%-5 Push Press-5 RKBS-5 Burpees |
3 Rounds of: 20 Hollow Rocks 15 Ab-Mat Sit-ups 10 Ring Press-ups Rest :90sec between rounds |
AMRAP in 12 minutes: In pairs and alternating rounds complete: 3 Thrusters 10 DU 6 Thrusters 20 DU 9 Thrusters 30 DUP1 does 3 thrusters and 3 DU and then P2 does 3 Thrusters and 3 DU |
5 rounds of: 5 Push Press – Light / Moderate 10 Air Squats 15 Sit Ups |
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| CrossFit Engineering | |||||
| Week 1 | Week 2 | Week 3 | Week 4 | ||
Thursday |
Skill | Warm Up (15 mins) of:Kettlebell Technique 3 Rounds Russian Kb Swing American Kb Swing 1 Arm Kb Swing Kb Clean Kb Push Press |
Warm Up (15 mins) of:Kettlebell Technique 3 Rounds Russian Kb Swing American Kb Swing 1 Arm Kb Swing Kb Clean Kb Push Press |
Warm-up Series (15min): 3 Rounds of: 3 Snatch Long Pull , bar does not touch the body3 Snatch Push Press, from behind the neck3 High Hang Power Snatch3 Overhead Squats, 2sec pause in bottom of each3 High Hang Snatch, 2sec pause in bottom |
Warm-up Series (15min): 3 Rounds of: 3 Snatch Long Pull , bar does not touch the body3 Snatch Push Press, from behind the neck3 High Hang Power Snatch3 Overhead Squats, 2sec pause in bottom of each3 High Hang Snatch, 2sec pause in bottom |
| Strength | 8 min E2MOM A: Front Squat / Back Squat 4 sets 3+5 @ 40x0B-1: FFE / RFE Split Squat 3 x 10-12 @ 3010 :60B-2: Russian KB Swing 3 x 20 Reps |
8 min E2MOM A: Front Squat / Back Squat 4 sets 3+5 @ 40x0B-1: FFE / RFE Split Squat 3 x 10-12 @ 3010 :60B-2: Russian KB Swing 3 x 20 Reps |
6 min E2MOMA: 5 x Snatch Push Press, from behind the neck10 min E2MOMB: 4 x High Hang Power Snatch6 min E2MOMC: 5 x Box Jump (step Down) | 6 min E2MOMA: 5 x Snatch Push Press, from behind the neck10 min E2MOMB: 4 x High Hang Power Snatch6 min E2MOMC: 5 x Box Jump (step Down) | |
| Date | 03/3/16 | 10/3/16 | 17/3/16 | 24/3/16 | |
| W.O.D | For Reps, Complete 5 Rounds (10min) of::45sec – ME RKBS :15sec – Rest :45sec – ME Burpee :15sec – Rest |
4min AMRAP: 15 Wall Balls 15 Ring Rows-rest :60sec-4min AMRAP: 15 Wall Balls 15 Down Ups-rest :60sec-4min AMRAP: 15 Wall Balls 30 DU |
3RFT: 25 RKBS 10 Burpee Box Jumps 24/20 |
AMRAP in 12 minutes: In pairs and alternating rounds complete: 3 Thrusters 10 DU 6 Thrusters 20 DU 9 Thrusters 30 DUP1 does 3 thrusters and 3 DU and then p2 does 3 thrusters and 3 DU |
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