CrossFit Epping

Strength:

Bench Press
Build to a heavy set of 2

Metcon:

3 Rounds:
3:00 work
3:00 rest

7 Bench press @ 80% of heaviest set (unbroken)
Max cal *bike or row remaining time

Score= weight lifted + total calories

Metcon:

Fitness:
800m run
50 hanging knee raise or 25 T2B
50 box jump overs 20/16″

Performance:
800m Run
50 T2B
80 box jump overs 24/20″

Sport:
800m Run
75 T2B
100 Box jump overs 24/20″

Weightlifting:

1 Power Clean + 2 Split Jerk

After Party:

Skill practice
7-7-7 touch and go
Power Clean and Push Jerk
*Building each set* (Small jumps)

Core:
3-5 Rounds:
5-15 Strict T2B
20 Banded Side Steps (Right)
20 Banded Side Steps (Left)
Side Plank :60 R/L (from the forearm)

Metcon:

Fitness:
45-30-15
Back Squats 95/65
21-15-9
Pike Push up or DB strict press

Fitness 2:
15-12-9
HSPU 1 abmat

Performance:
45-30-15
Back Squats 115/75
21-15-9
Handstand Push-Ups 1 abmat

Sport:
45-30-15
Back Squats 135/95
Handstand Push-Ups

Strength:

Fitness:
:30 Squat Hold (at parallel against wall)
1:00 Plank Hold
:30 Squat Hold
1:00 HS Hold or Pike HS Hold off box
:30 Squat Hold
1:00 Ring Support or box support
:30 Squat Hold
Accumulate these times, if you have to break it up, by all means do so

Performance:
1:00 Squat Hold (at parallel against wall)
2:00 Plank Hold
1:00 Squat Hold
2:00 HS Hold (Against Wall)
1:00 Squat Hold
2:00 Ring Support
1:00 Squat Hold
*Accumulate these times, if you have to break it up, by all means do so*

After Party:

Power Snatch
3-3-3-3-3
Building in weight

Metcon:

AMRAP12

Fitness:
10 Jumping Pull ups
15 Power Clean or Deadlift 75/55
:30 sec Double Under attempts or 50 singles

Performance:
5 Pull Ups
15 Power Clean 95/65
30 Double Under

Sport:
10 Pull-Ups
15 Power Clean 115/75
30 Double Under

Strength:

Deadlift
10-8-6-4-2-2-2

After Party:

4 rounds
10 Hip Extension or good morning
20 hollow rocks
20-30 banded tricep extension

Add weight to the hip extension if you can

Skill:

Muscle Up Skill Session

Options in order of difficulty:
-Jumping pull up
-Jumping C2B
-Jumping bar MU
-Jumping Ring MU
-Performance Ring MU reps (Maintain 1-3 reps consistently)
Sport Ring MU reps (maintain 4+ reps consistently)

Metcon:

Fitness:
45 WallBalls 14/10
30 Deadlift 135/95
15 Jumping C2B Pull up
30 WallBalls
20 Deadlift
10 Jumping C2B pull up
15 WallBalls
10 Deadlift
5 Jumping C2B pull up

Performance:
45 WallBalls 20/14
30 Deadlift 185/125
8 Ring Muscle Ups or jumping MU
30 WallBalls
20 Deadlift
4 Ring Muscle Ups or jumping MU
15 WallBalls
10 Deadlift
2 Ring Muscle Ups or jumping MU

Sport:
45 WallBalls 20/14
30 Deadlift 225/155
15 Ring Muscle Ups
30 WallBalls
20 Deadlift
10 Ring Muscle Ups
15 WallBalls
10 Deadlift
5 Ring Muscle Ups

Weightlifting:

Power Clean + Squat Clean + FS + Split Jerk

every :90 for 10 rounds (15 min total)

Suggested starting weights

Fitness:
65/45 (technique focus)

Performance:
95/65 (Finish 165/105+)

Sport:
135/95 (Finish 205/135+)

Metcon:

15-12-9-6-3

Fitness:
Back rack lunge 65/45LB
Box Jump 20/16″
Hang Clean & Push Jerk 65/45LB

Performance:
Back rack lunge 95/65LB
Box Jump 24/20″
Hang Clean & push Jerk 95/65

Sport:
Back rack lunge 95/65LB
Box Jump 30/24″
Hang Clean & push Jerk 115/75lb

Metcon:

EMOMx21

1: Bike :40 Max effort
2: 10 DB Push Press (2 DBs)
3: 5 Back squats @ 60-70% of 1rm

*Score is total calories*

Fitness:
35/20 DB

Performance:
50/35 DB

Metcon:

4 Rounds: 3 Min On 3 Min Off

Fitness:
Row* or bike 20/15 Cal
1 minute of DU attempts
Max WB shot

Performance:
Row* or bike 25/20 Cal
50 Double Unders
Max WB shot

Sport:
Row* or bike 25/20 Cal
100 Double Unders
Max WB shot

Cashout:

Tabata: 8 Rounds :20 on :10 off

Pick one:

Box dips- Box dip-https://www.youtube.com/watch?v=l4oSYAblKb4

Floor assisted ring dips- https://www.youtube.com/watch?v=CA9XmWWOjrE

Strict ring dips- https://www.youtube.com/watch?v=Vt0lO4jpIDo

Metcon:

Fitness:
4 rounds for time of:
20 kettlebell swings 44/26lb
20 burpees
20-30 Hanging knee raise or 10 T2B

Performance:
4 rounds for time of:
30 kettlebell swings 53/35lb
30 burpees
25 Toe to bar

Sport: Crossfit.com Monday 180319 to compare
5 rounds for time of:
30 kettlebell swings 70/53lbs
30 burpees
30 Toe to bar

Metcon:

Fitness:
10 Pull-2-Stand
35 Med Ball Cleans 14/10lb
8 Pull-2-Stand
25 Med Ball Cleans
6 Pull-2-Stand
15 Med Ball Cleans
4 Pull-2-Stand
5 Med Ball Cleans
2 Pull-2-Stand

Performance:
2 Rope Climbs
40 Med Ball Cleans 20/14
2 Rope Climbs
30 Med Ball Cleans
2 Rope Climbs
20 Med Ball Cleans
2 Rope Climbs
10 Med Ball Cleans
2 Rope Climbs

Sport:
5 Rope Climbs
40 Thruster 75/55lb
4 Rope Climbs
30 Thruster
3 Rope Climbs
20 Thruster
2 Rope Climbs
10 Thruster
1 Rope Climbs

Core Strength:

3 Rounds NOT for time:

Fitness:
30 strict ab mat sit up
:30 one arm plank Right side
:30 one arm plank Left side

Performance:
30 v-up
:30 one arm plank Right side
:30 one arm plank Left side

Sport:
30 GHD Sit up
:45 one arm plank Right side
:45 one arm plank Left side