CrossFit (Level 2)
The week begins with a four round MetCon that alternates between two movements, rowing and knees to elbows, and has you trying to complete work within a 2 minute window (conditioning focus).
Today is a focus on overhead movements with a two part workout. The first is a five rounder that will prepare you for finding a single heavy rep of split jerk in the second part (strength/weightlifting focus).
Three workouts today. Two 3 rounders and a 10 minute AMRAP. Box jump overs, step ups with dumbbells, rows and air squats (conditioning focus).
Simple couplet today over 3 rounds. Barbell movement and a run (conditioning focus).
Today’s WOD will take around 15-20 minutes and features no usual suspects in the movements. Kettlebell carries, hip extensions and rope climbs (conditioning focus).
And then all usual suspects today. A longer AMRAP with ring dips, wall balls and double-unders (conditioning focus).
Partner WOD version of King Kong. Deadlifts, muscle ups, cleans and handstand push ups (heavy conditioning focus).
Pull up/ring dip superset
Wall walk holds
Hollow body position work
Muscle up transition work/strength
Kipping drills and technique
Kipping muscle up practise
Handstand walk drills
Bench press deload
Back squat deload
Olympic Weightlifting Club
Clean & jerk
Snatch and clean & jerk