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Saturday

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CrossFit Bayswater – CrossFit

Bradshaw (Time)

10 rounds for time of:

3 Handstand Push-ups

6 Deadlifts, 225 #

12 Pull-ups

24 Double-unders
In honor of U.S. Army First Lieutenant Brian Bradshaw, 24, of Steilacoom, Washington, died in Kheyl, Afghanistan, on June 25th, 2009
To learn more about Bradshaw click here

Wednesday 22/05/19

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CrossFit Bayswater – CrossFit

A: 2 Power Snatch + 2 Overhead Squat (Every 1:30 for 12:00 build to heavy/work technique)

B: Metcon (AMRAP – Rounds and Reps)

AMRAP 15:00

1 Rope Climb

20 Wallballs 20/14lb

1 Rope Climb

10 Burpee Box Jumpovers 24/20″

Rx+ = legless rope climbs

Tuesday 21/05/19

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CrossFit Bayswater – CrossFit

A: Strict Press (5 x 5 AHAP)

B: Metcon (Time)

2 Rounds

30 Alternating DB Snatch 25/17.5kg

20 Chest to Bar Pull Ups

10 Ring Dips

C: L-Sit (5 x max effort reest at least :30 sec between each)

Monday 20/05/19

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CrossFit Bayswater – CrossFit

A: Back Squat (5 x 5 AHAP)

B: Metcon (AMRAP – Rounds and Reps)

4 X AMRAP 3:00

10 Power Clean 60/40kg

8 Front Squat 60/40kg

6 Toes to Bar

Rest 1:00 in between. Continue where you left off.

C: Weighted GHD Hip Extension (4 X 10 AHAP)

Saturday partner WOD

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CrossFit Bayswater – CrossFit

Metcon (Time)

With a partner

Alternate full rounds for 5 each of

100m Run

8 Wallballs 30/20lb

Then alternate full rounds for 5 each of

8 Power Clean & Jerk

8 Bar Facing Burpees

Then alternate full rounds for 5 each of

8 Chest to Bar Pull Ups

8 Handstand Push Ups

Then complete 400m Farmers Carry 32/24kg swapping as needed.

Friday 17/05/19

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CrossFit Bayswater – CrossFit

A1: Front Rack Lunge (4 x 6 each leg AHAP)

RX

B-Rx: Metcon (Time)

3 Rounds

15 Hang Power Snatch 52/35kg

60 Double Unders

15 Overhead Squats 52/35kg

30/21 Calorie Row

18:00 time cap

Scaled

B-Sc: Metcon (Time)

3 Rounds

15 Hang Power Snatch 40/30kg

60 Double Unders/150 Skips

15 Front Squats 40/30kg

30/21 Calorie Row

18:00 time cap

Thursday 16/05/19

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CrossFit Bayswater – CrossFit

Gymnastics

Alternate Every 3:00 for 18:00 between Handstand Holds, Push Ups or walks and Pull Ups/kipping/butterfly or Muscle Ups.

Choose movements based on skill or ability and work on progressions or efficiency of these movements

Metcon (AMRAP – Reps)

Alternating EMOM 20:00

M1: 14/10 Hand Release Push Ups

M2: 14 Ball Slams 12/9kg

M3: 14 Hang Power Clean 50/35kg

M4: 14/12 Calorie Ski or Bike

M5: Rest

Rx+ = No Rest

Wednesday 15/05/19

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CrossFit Bayswater – CrossFit

A: Back Squat (4 X 6 – 1 sec pause in bottom and explosive drive )

Pause at the bottom of the squat and drive explosively out of the bottom position into full extension

B: Metcon (Time)

5 Rounds

10 Russian Kettlebell Swings 32/24kg

10 GHD Sit Ups

10 Goblet Step Ups 32/24kg 24/20″

C: 20m Sled Pull (Weight)

5 x heavy sled pulls

Tuesday 14/05/19

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CrossFit Bayswater – CrossFit

Strength

Alternate between Bench Press and Rows for 5 sets of each.

A1: Bench Press (Sets of 10-8-6-4-2 all AHAP)

A2: Single Arm Bent Over Row (5 x 5 AHAP in between Bench Press sets)

B: Metcon (AMRAP – Rounds and Reps)

AMRAP 12:00

14/12 Calorie Row or Bike

12 Deadlifts 100/70kg

12 Single Arm DB Press (6 each arm) 22.5/15kg
If there are enough dumbbells the presses should be done holding 2 dumbbells in the rack position.

Try to alternate between rower and bike each round.

Monday 13/05/19

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CrossFit Bayswater – CrossFit

A: Squat Clean Thruster (2 reps every 1:30 for 12:00 (8 sets))

Build to heavy double or work on technique for this movement

B: Metcon (Time)

2 Rounds

40 Wallballs 20/14lb

20 Toes to Bar

10 Burpee Box Jumpovers 24/20″