Find 3 rm Floor Press
Amrap in 9 Mins
6x shouldered atlas stone squats L
6x shouldered atlas stone squats R
6x weighted ring dips 15/10
With increasing weight, to as heavy as possible, perform every 2 min for 24min (i.e 12 rounds)
2 Snatch and 2 overhead squat
Snatch can be power or squat, skill level dependant
Post max weight lifted in any of the 12 rounds & number of successful rounds to comments.
The importance of getting the “Basics” right!
Three rounds of:
Wall-ball 9kg/7kg ball 10 ft target (Reps)
Sumo deadlift high-pull 35kg/20kg (Reps)
Box Jump 20? box (Reps)
Push-press 35kg/20kg (Reps)
Row (Calories)
*Each round consists of 5 movements, one minute per movement, with one minute rest between rounds. Perform Max Reps/calories for each movement. Final score is the total reps/calories performed.
Post total score to comments.
-Best wishes from everyone at CFSK to our great assistant coach Chris.K who is heading back to Ireland to start his own CrossFit gym-
Rope climbing skills, drills and practice
then
Max rope climbs in 5 minutes
then
“The Alamo Baseline”
10 Burpees
40 Air squat
30 Situps
20 Pushups
10 Burpees
rest and finish with
2 attempts at max hold handstand.
AUSTRALIA DAY
at
CROSSFIT ST KILDA
Thursday jan 26th
2 WODs
9:00 am & 10:00 am
150 Kettle bell swings (24kg/16kg)
*Perform 10 burpees every time you rest before continuing.
Compare to 30/8/10
Finisher
Barbell roll outs
3-5 sets of 15 reps
Post time and number of burpees to comments.
5×3 @ 87.5% +5kg to 1rm
Then
“Annie”
50-40-30-20 and 10 rep rounds of:
Double Unders
Sit-ups
Compare to 23/11/11
Post weight and time to comments.
25 Minutes to find back squat 1rm (Spotters required)
Then
5 Minute AMRAP
Max muscle ups
Then
“Urban Dash”
1km run for time
Post 1rm,reps and time to comments.
15 Minute to find max height box jump (No step)
15 Minutes to find max weight Turkish get up R&L (Kettle bell,barbell,dumbbell etc.)
1km row for time
Post height,weight & time to comments.
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