Oly - 5 min EMOM
4 x Power snatch

then

5 min EMOM
4 x clean

WOD - 1 x Hang snatch + oh squat

work to a heavy 1 RM

then

10 min EMOM

1 x Hang snatch + oh squat @75-80%

Gymnastics - 10 min EMOM
3-8 muscle ups (progressions)

Endurance

Run or Row - 100m repeats, 30 sec rest

Strength - Press
12 x 2 @75% 1 RM rest 60 secs

gymnastics- 10 min EMOM
5-10 dips

WOD - 12 min AMRAP
100 Double unders
15 OH Squats

Oly - 5 min EMOM
4 x Power clean
then
5 min EMOM
4 x Snatch

Gymnastics - 10 min EMOM
Odd - 5-10 Pull Ups
even - 1 min Plank

WOD - 20 min AMRAP
ME Push Ups
200m Run

Endurance - repeats

Run/row - 8mins work, 3 mins rest

Strength - Back Squat
12 x 2 @75% (these should be fast reps, 60 sec rest)

Gymnastics  - 10 min EMOM
5 - 15 TTB

WOD - Diane
21-15-9
Deadlift
HSPU

midline - 3 min plank hold

Qual 3 - 10 min AMRAP

5 STOH
10 deadlifts
15 box jumps

Extras - 3 rounds
5-10 Muscle ups (scale if needed)

Strength - Press
5 x 5 (+2.5)

Games have started check it out http://games.crossfit.com

Oly - 5 min EMOM

3 x Power snatch

then

5 min EMOM

3 x clean

WOD - Heavy clean and jerk single

Endurance -

Run - 1200m repeats rest 1 min

Row - 1000m repeats rest 1 min

Qual 2 - Fran
21-15-9
thrusters
pull ups

gymnastics - 10 min EMOM
5-10 TTB

Strength - Deadlift
5 x 5 (+2.5kg)

Oly - 5 min EMOM
3 x Power clean
then
5 min EMOM
3 x snatch

WOD - OH Squat
3 rep max

extras - 3 rounds
5 - 10 dips

endurance -

Run - 400m repeats, with 90 sec rest

Row - 500m repeats, with 90 sec rest

For those looking to be involved in the Strength in Depth team minimum 7 guys 5 girls but we can take more we are looking for the best athletes to represent a ever growing gym. What with 3 teams taking part in the wild west and tribal, I have decided to do three qualifiers today, wednesday and friday to give everyone an idea of the standards needed and what weaknesses you have.


Strength - Back Squat
5 x 5 +2.5kg

NB - last week before we change are strength focus

Extras - 10 min EMOM
5 - 10 Pull ups

WOD  1 - 10 min AMRAP

30 Double Unders
3 HSPU

Mens - 20kg DHSPU, female - HSPU

red tshirts friday

Strength - Press
5x5 +2.5kg

Gymnastics - 3 rounds
ME L-sit hold

WOD - 5 rounds
500m Run
30 Hang power snatch
30 dips

WOD - 5 min EMOM

2 x power snatch

5 min EMOM

2 x cleans and jerks

Endurance

Run or Row - tabata 8 rounds, 20 sec work, 10 sec rest

NB - Make sure you have a long warm up about 20 mins then go all out on the 20 sec

Strength - Deadlift
5 x 5 (+2.5kg)

Gymnastics - 5 min EMOM
1 length HS walk

midline - 3 rounds

10-15 back ext (DC, Tim and Chatty you must all do this)

WOD - Barbara
5 rounds

20 pull ups
30 push ups
40 sit ups
50 squats

3 min rest after each round

If your short of time do strength section and endurance miss out WOD

Strength - 5 min EMOM
2 x Power clean
then
5 min EMOM
2 x Snatch

NB- build on last weeks lifts

WOD - Press 1-1-1-1-1
Push Press 3-3-3-3-3
Push Jerk 5-5-5-5-5

Extras - 3 rounds
5-10 TTB

Endurance

Run- 1mile repeats with 3 mins rest
Row - 1600m repeats with 3 mins rest

Strength - Back Squat
5 x 5 (+2.5kg)

Gymnastic  - 10 min EMOM

5 - 10 Pull ups - plus weight

Open WOD 14.1

10 min AMRAP
30 double unders
15 power snatch

NB - compare scores to open

midline - 3 mins hollow hold

Strength - Deadlift
5 x 5 +2.5kg

Gymnastic - 10 min EMOM
5 -10 HSPU (strict)

WOD - Helen

3 rounds
500m Run
21 KB Swings
12 pull ups

Oly - 10 min EMOM

0-5 mins
1 x Power Snatch (heavier than last cycle)
6-10 mins
1 x Clean (heavier than last cycle)

Midline - 3 mins Superman hold

Endurance

Run or Row - 5 x 1000m rest 1:1

Gang please post scores so I can see how your doing

Strength - Press
5 x 5 + 2.5kg

Gymnastic  - 5 min EMOM
2-5 muscle ups
5 min EMOM
10-15 TTB

WOD - 5 rounds
500m Run
30 box jumps
30 thrusters

Oly - 5 min EMOM

1 x Power clean

5 min EMOM

1 x snatch

NB - these should be increased from last cycle

Gymnastics - 10 min EMOM
5 - 10 dips

WOD - 1-10
cleans
10 - 1
CTB pull ups

Endurance - repeats

Run or Row - 90 sec work 60 sec rest

Strength - Back Squat
5 x 5 + 2.5kg from last week

gymnastics - 10 min EMOM
5 - 10 pull ups

WOD - 12 min AMRAP
10 HSPU
10 bumper GTOH
25 Double unders

midline - 3 rounds
10-15 back ext

Strength - Deadlift
5 x 5 +2.5kg

WOD - 20 min AMRAP

5 HSPU
10 T2B
15 Cleans

Gymnastic - 100 Arm haulers

For the strength section do this on your own in the morning and join the class for endurance to be pushed harder. From next week if you can I would suggest morning strength sessions and evening WOD or Endurance this will give you more time to focus on each element plus train as a group.

Mobility - spend 10 mins on hips then 10 mins on lats and traps this will help endurance section

Strength  -A) In a 15 min window
find a 1RM Power snatch
then
B) In  a 15 min Window
find a 1RM squat clean

Gymnastics -  10 mins HS walk or hold tekkers

Endurance

Run or Row- 100m sprint rest 30 sec repeat until form drops

NB - if running run from corner to 2nd lap post this is roughly 100m

Strength - Press
5 x 5 (+2.5kg)

Extras - 10 min EMOM
5-10 Dips

Engagement WOD

7 rounds

28 Burpees
6 Front Squats
14 Pull ups

Strength - Power clean 

find a 1RM 

WOD - Snatch 

3 - 3 - 2 - 2 - 1 - 1 - 1 - 1 

Gymnastic - 9kg Max effort pull ups 

BW Max effort pull up 

Endurance - Long intervals 

Run or Row - 4 mins work, 3 min rest repeat till distance drops off