Saturday 1st February

CrossFit Proficient – WOD

Warm-up

Warm-up (No Measure)

Partner Warmup
1 Works/1 Rests
2 Rounds:
12 High Hang Clean Press
14 Deadlift
16 Burpees
18 Bent Over Rows

Skill

Muscle-ups (Progressions)

Metcon

Ogar (AMRAP – Rounds and Reps)

14min AMRAP
3 Snatch 60/40kg
1 Muscle Up
12 Wall Balls 20/14lb

Friday 31st January

CrossFit Proficient – WOD

Warm-up

Warm-up (No Measure)

200m Run
2 Rounds:
20 MB Clean
20 MB Thrusters

Metcon

Holleyman (Time)

30 Rounds for time of:
5 Wall-Ball Shots, 20#
3 Handstand Push-ups
1 Power Clean, 225#
* 35/25kg Push Press
** Power Clean 102.5/80kg
Time Cap: 40min

Thursday 30th January

CrossFit Proficient – WOD

Warm-up

Warm-up (No Measure)

10 Marguerita’s

Metcon

Metcon (Time)

Ten rounds for time of:
12 Burpees
12 Knees to elbows

Weightlifting

Front Squat (5-3-3-3-1-1-1-1-1)

Wednesday 29th January

CrossFit Proficient – WOD

Warm-up

Warm-up (No Measure)

8min EMOM
30m Run
10 Squat Clean Thruster

Weightlifting

Hang Power Snatch (3-3-3-3-3)

Metcon

Metcon (Time)

5 Rounds for time:
21 SDHP 40/30kg
21 Ring Dips

Tuesday 28th January

CrossFit Proficient – WOD

Warm-up

Warm-up (No Measure)

90 Singles
45 HRPU
60 Singles
30 HRPU
30 Singles
15 HRPU

Weightlifting

Shoulder Press (5-5-5-5-5)

Metcon

Isabel (Time)

For Time: 30 Snatches, 135# / 95#

Monday 27th January

CrossFit Proficient – WOD

Australia Day Holiday

Warm-up

Warm-up (No Measure)

200m Run
2 Rounds:
20 KB Swings
10m Walking Lunge
10m Sumo Side Walk

Metcon

Metcon (Time)

6 rounds for time of:
Run 400 metres
25 Burpees on to plate

Saturday 25th January

CrossFit Proficient – WOD

Warm-up

Warm-up (No Measure)

400m Run
2 Rounds:
10 Lunges
5 V-ups
5 Burpees

Metcon

Barbara (Time)

Five Rounds for time:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
*3-minute rest after each round*
45min Time Cap

Friday 24th January

CrossFit Proficient – WOD

Warm-up

Warm-up (No Measure)

5min EMOM
20 Singles
10 Tuck Jumps
5 Burpees

Metcon

Kelly (Time)

5 Rounds for time of:
400m Run
30 Box Jumps, 24” / 20”
30 Wall-Ball Shots, 20# / 14#
40min Time Cap

Thursday 23rd January

CrossFit Proficient – WOD

Warm-up

Warm-up (No Measure)

100 Singles
20m Inch Worm
10m Bear Crawl
10m Crab Walk
20m Walking Lunge

Weightlifting

Behind The Neck Jerk (1-1-1-1-1-1-1)

Wednesday 22nd January

CrossFit Proficient – WOD

Warm-up

Warm-up (No Measure)

2 Rounds:
10 Pushups
10 Squats
10 Situps
10 Star Jumps

Metcon

Filthy Fifty (Time)

For Time:
50 Box jumps, 24″
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
50 steps Walking Lunge
50 Knees to elbows
50 Push press, 45#
50 Back extensions
50 Wall ball shots, 20#
50 Burpees
50 Double unders