Back from Holidays

Christmas Eve @ CrossFit Liverpool

Hip mobility work

Hooverball as warm up (fun!)

Back Squats
75% x 5 x 5

75kg x 5 x 5

WOD
5 rounds
30 seconds on 30 seconds off
amrap
pull-ups / box jumps / Russian swings (16kg as RX)

pull-ups: 12,12,10,5,15 = 54
box jumps: 11 10,10,7,15 = 53
Russian swings: 20,20,20,13,25 = 98

Total 205 reps

SDL + FS

Sumo Dealift (Blue Bands)
x5 x10 30kg

Front Squats (Blue Band with 10 kg each)
x3 x5 40kg

Box Squats + WOD + Row

Box Squats (12secs interval) x2 x10 70kg Then, WOD 7mins Amrap 2 Power Clean&Jerk 60kg 4 Lateral Jump Over Bar Burpees Total=> 8 rounds For time 1000m Row Time=> 3:50 (Gas Mask)

Strenght Training

Bench Press x3 x5 70kg Barbell Row x10 x5 80kg One arm DB Press Till Fatigue L-R-L 16kg x2sets Cable triceps ext (v-bar) x5 x5 30kg Seated WallBall 10kg x10 x5 AES Plank with one arm stretch forward on floor 15sec R 15 secs L

Back Squats + Karen

Strength Training Back Squats 30secs hold @ top follow by 2reps Back Squats 80kg x6sets Then, WOD "10kg Karen" Time=> 11:05 Hollow Rock 20-20-20reps AES 5 Behind the back Clap Push Up

DU + KBS

WOD
Alternate TaBaTa
DU
KBS 2poods

Total=> 457 + 46 = 503

Strength Training

Snatch High Pull
x3 x5
60/60/70/70/70

Bench Press (12 secs Interval) (Blue Bands around back)
x3 x12 sets 50kg

Penlay Row
x5 x5 60kg

Cable Triceps Ext (V-bar)
x10 x5 25kg

Hollow to Superman Turn
L-R-L x5sets

Box Squats + Weighted Pull Up + WOD

Box Squats x2 x12 50kg Weighted Pull Up 16kg x3 x4 (Over Grip) x3 x4 (under Grip) Then, WOD 5 rounds for time 10 Push Press 50kg 40 DU 15 KBS 1.5pood Time=> 12:14 Abs Roller 20-20-20

CFSG

Snatch Balance

1-1-1-1-1

160F/160/180/190PR/160

Then

10Mins AMRAP

7 OHS 140# / 100#

7 TTB 

Total=> 6 rounds (120)

Strength Training

Bench Press (15 secs interval) (with Blue Band Behind back)
x2 x10 60kg

Barbell Row
x10 x5 80kg

One Arm DB Row
x5 x5 45kg
AES
Hammer Strength Seated Close Grip Row
x10 40kg

Shoulder Press
x2 x5 50kg

Strength Training + WOD

Back Squats x2 x2 80kg x2 x 1 90kg x1 x2 100kg Strict Rings Push Up (with turn out at top) x5 x5 Strict Rings Dips (with turn out at top) x5 x5 Top of rings hold (with turn out at top) 15 secs x5 Supported L-Sit Rings Dips (with turn out at top) x10 x5 Then, WOD For Time 2000m Row Time=> 07:48 (Gas Mask) Full Hollow Hold 20-20-20-20secs

Strength Training

Strength Training Snatch Grip OverHead hold 20secs x 5 60kg Bench Press x4 x2 60kg x4 x3 65kg Bar Skin The Cat 2-2-2-2 Weighted Strict Dips (Parallel Bars) x5 x5 16kg AES Straight Bar Triceps Ext x10 20kg Abs Roller (obliques) x5 x5 L/R Hollow-Superman-Hollow (L&R) x2 x3 Weighted Push up x5 x5 15kg Plate AES Improvise Reverse Hyper x15 x5

Box Squats + WOD

Box squats (15secs interval) x2 x10 70kg Then, WOD For time 40 Thrusters 40kg 40 Burpees 20 Thrusters 40kg 20 Burpees Time=> 14:56 Superman Hold 20-20-20-20 secs AES 5 Push Up with finger pointing to feet