CrossFit Engineering July 2016
| CrossFit Engineering | |||||
| Week 1 | Week 2 | Week 3 | Week 4 | ||
| Monday | Warm Up /Skill | Squat / Bending Mechanics Muscle Clean x 5 High Hang Power Clean x 5 Strict Press x 5 Push Press x 5 Power Clean + Push Press x 5 |
Squat / Bending Mechanics Muscle Clean x 5 High Hang Power Clean x 5 Strict Press x 5 Push Press x 5 Power Clean + Push Press x 5 |
Squat / Bending Mechanics Muscle Clean x 5 High Hang Power Clean x 5 Strict Press x 5 Push Press x 5 Power Clean + Push Press x 5 |
Squat / Bending Mechanics Muscle Clean x 5 High Hang Power Clean x 5 Strict Press x 5 Push Press x 5 Power Clean + Push Press x 5 |
| Strength | Part A: E2MOM 6 mins A1: Back Squat 3 x 3-4 @ 5510Part B: E2MOM 12 mins B1: RDL 3 x 12-15 @ 3010 B2: Push Up 3 x 10-12 @ 3010 |
Part A: E2MOM 6 mins A1: Back Squat 3 x 3-4 @ 5510Part B: E2MOM 12 mins B1: RDL 3 x 12-15 @ 3010 B2: Push Up 3 x 10-12 @ 3010 |
Part A: E2MOM 6 mins A1: Back Squat 3 x 5-6 @ 3310Part B: E2MOM 12 mins B1: RDL 3 x 8-12 @ 3010 B2: Push Up (variations) 3 x 10-12 @ 3010 |
Part A: E2MOM 6 mins A1: Back Squat 3 x 5-6 @ 3310Part B: E2MOM 12 mins B1: RDL 3 x 8-12 @ 3010 B2: Push Up (variations) 3 x 10-12 @ 3010 |
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| Date | 04/07/16 | 11/07/16 | 18/07/16 | 25/07/16 | |
| W.O.D | 20min E4MOM (5rounds) of: 20 x RKBS (moderate) 10 xBuprees |
– 4 Rounds of: 5min AMRAP: 5,4,3,2,1reps of: Front Squat (moderate) Burpee -then- MAX Rowers in remaining time – -Rest 3min between rounds – |
3 Rounds of: 4min AMRAP 12 Thruster 20/15kg 12 RKBS – Rest 3 mins between rounds |
12min AMRAP of: 150 Wall balls (light) 90 DU [180 Single Skips] 30 Burpess to Target |
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| CrossFit Engineering | |||||
| Week 1 | Week 2 | Week 3 | Week 4 | ||
| Wednesday | Warm Up /Skill | 4 Rounds of x 5reps ea Tall Muscle Clean Hang Clean High Pull Hang Power Clean |
3 Rounds of x 5reps ea Tall Muscle Clean Hang Clean High Pull Hang Power Clean Front Squat |
3 Rounds of x 5reps ea Tall Muscle Clean Clean High Pull Power Clean Front Squat |
3 Rounds of x 5reps ea Tall Muscle Clean Hang Clean High Pull Power Clean Front Squat Hang Clean |
| Strength | PART A. 16min E2MOM (4 sets) of: min 0,4,8,12: [8-10] RFE Split Squat, 4010 min 2,6,10,14: [8-10] Snatch Grip RDL, 4010 – PART B. 16min E2MOM (4 sets) of: min 0,4,8,12: [8-10] Mid Grip Rack Pulls, Below the knee min 2,6,10,14: [12-15]Hack Squats – |
PART A. 16min E2MOM (4 sets) of: min 0,4,8,12: [8-10] RFE Split Squat, 4010 min 2,6,10,14: [8-10] Snatch Grip RDL, 4010 – PART B. 16min E2MOM (4 sets) of: min 0,4,8,12: [8-10] Mid Grip Rack Pulls, Below the knee min 2,6,10,14: [12-15]Hack Squats – |
PART A. 16min E2MOM (4 sets) of: min 0,4,8,12: [8-10] RFE Split Squat, 4010 min 2,6,10,14: [8-10] Frizzbie Curls, 4010 – PART B. 16min E2MOM (4 sets) of: min 0,4,8,12: [8-10] Snatch Grip Rack Pulls, Below the knee min 2,6,10,14: [8-10]Hack Squats – |
PART A. 16min E2MOM (4 sets) of: min 0,4,8,12: [8-10] RFE Split Squat, 4010 min 2,6,10,14: [8-10] Frizzbie Curls, 4010 – PART B. 16min E2MOM (4 sets) of: min 0,4,8,12: [8-10] Snatch Grip Rack Pulls, Below the knee min 2,6,10,14: [8-10]Hack Squats – |
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| Date | 06/07/16 | 13/07/16 | 20/07/16 | 27/07/16 | |
| W.O.D | 3 Rounds of: 3 Min AMRAP 10 x Wall Ball 15 x Russain KB Swing (moderate) Rest 1 Min The aim here is to keep moving at a consistent pace for each 3 min block. |
5 Rounds of: 20 Air Squats 10 SA KB Swing – Left 10 SA KB Swing – Right |
15 Mins of Groups of 3 YGIG AirtFit 15 cal – Hard Wall Ball x 10 Kb Swing x 10 |
30 sec on/off for 12 min Sation 1: Air Squat Sation 2: Kb Swing Sation 3: Ab Mat Sit up |
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