Thursday 1st May

CrossFit Proficient – WOD

Warm-up

(No Measure)

3 Rounds:
10m Broad Jumps
10m Kosak Walk
8 Push Jerks

Strength

Clean and Jerk (5RM)

Conditioning

Tabata Something Else (AMRAP – Reps)

Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats.

There is no rest between exercises.

Post total reps from all 32 intervals.

Wednesday 30th April

CrossFit Proficient – WOD

Warm-up

(No Measure)

Roxanne Burpees

Strength

Overhead Squat (4-4-4-4-4-4)

Conditioning

Metcon (Time)

Five rounds for time of:
40 Double-unders
30 Box jumps, 24/20″
20 Kettlebell swings, 1.5/1 pood

Tuesday 29th April

CrossFit Proficient – WOD

Warm-up

(No Measure)

3 Rounds:
10 Ring Rows
10 Clean Pulls
10 MB Squat Cleans

Strength

Power Clean (5 x 3 @ 85%)

Conditioning

Metcon (Time)

Seven rounds for time of:
3 Front squat 85/65kg
7 L-pull-ups

Monday 28th April

CrossFit Proficient – WOD

Warm-up

(No Measure)

30 Double Unders
20 Jumping Lunges
10 Shoulder Pushups
30 Double Unders
20 KB SDHP
10 Pushups

Strength

Split Jerk (3-3-3-3-3)

Conditioning

Metcon (Time)

Three rounds for time of:
10 Deadlift 125/90kg
50 Double-unders

Saturday 26th April

CrossFit Proficient – WOD

Warm-up

(No Measure)

200m Run
2 Rounds:
10 Bent Over Row
10 Tuck Jumps
10m Inch Worms

Conditioning

Metcon (Time)

10-9-8-7-6-5-4-3-2-1
Chest-to-bar Pull-ups
Box Jumps 30/24″
V-ups

Friday 25th April

CrossFit Proficient – WOD

ANZAC DAY
Gold Coin Donation to Legacy

Warm-up

Attend Dawn Service

Conditioning

Wood (Time)

5 Rounds for time of:
400m Run
10 Burpee Box Jumps, 24″
10 Sumo-Deadlift High-Pull. 95#
10 Thrusters, 95#
Australian Army Sergeant Brett Wood, 32, of Ferntree Gully, Victoria, assigned to the 2nd Commando Regiment, based in Sydney, New South Wales, died on May 23, 2011, in Helmand province, Afghanistan, after insurgents attacked him with an improvised explosive device. He is survived by his wife Elvi, his mother Allison, and his father David.

Thursday 24th April

CrossFit Proficient – WOD

Warm-up

Warm-up (No Measure)

2 Rounds:
100m Run
15 KB Swings
100m Run
10 KB Turkish Getup – Alternating Arms

Strength

Push Press (4 x 6 @ 75%)

Conditioning

Metcon (AMRAP – Rounds and Reps)

20min AMRAP
15 Supermen
15 Knees to Elbows
15 Overhead Squats 42.5/30kg

Wednesday 23rd April

CrossFit Proficient – WOD

Warm-up

Warm-up (No Measure)

2 Rounds:
10m Walking Lunge
10m Crab Walk
10m Kosak Walk
10m Bear Crawl

Burgener Warm-up (No Measure)

1. Down and Up
2. Elbows High and Outside
3. Muscle Snatch
4. Snatch Lands at 2″, 4″, 6″
5. Snatch Drops

Strength

Power Snatch (5 @ 75%, 5 @ 80%, 5 @ 85%)

Conditioning

Metcon (Time)

21-15-9
Deadlift 100/80kg
Overhead Squat 60/40kg

Tuesday 22nd April

CrossFit Proficient – WOD

Warm-up

Warm-up (No Measure)

5min EMOM
20 Singles
10 Shoulder Press
10 Pike Squats

Strength

Hang Power Clean (4RM)

Conditioning

Metcon (AMRAP – Rounds and Reps)

20min AMRAP:
400m Run
40 Wall Balls 20/14lb

Monday 21st April

CrossFit Proficient – WOD

EASTER MONDAY

Warm-up

Warm-up (No Measure)

200m Run
2 Rounds:
20 Squats
20 SDHP

Warm up for Back squats

Strength

Back Squat (10 x 3 @ 80%)

20mins to complete all sets

Conditioning

Metcon (Time)

3 Rounds:
30 Double Unders
25 Pull-ups
20 Squat Cleans 42.5/30kg