Monthly Archives: February 2016

Strict Press then Box Jumps, T2B and Wall Balls

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Every 2 minutes for 20 minutes do Strict Press:

  • 5 x 30kg
  • 5 x 40kg
  • 3 x 50kg
  • 3 x 55kg
  • 2 x 57.5kg
  • 2 x 57.5kg
  • 1 x 60kg
  • 1 x 60kg
  • 1 x 60kg
  • 1 x 60kg

Then do 5 rounds for time of:

  • 20 x Wall Balls
  • 15 x Box Jumps
  • 10 x Toes to Bar
  • 5 x Push Press @ 30kg

Results:  For the Metcon: 13:34

SRCF Feb 22 Workout of Burpees and Snatches

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Scaled version of Swamp Rabbit Crossfit’s workout from 22. February.

AMRAP in 4 minutes of:

  • 30 x Burpees
  • Max reps Snatches @ 30kg

Rest 4 minutes then do AMRAP in 4 minutes of:

  • 20 x Burpees
  • Max reps Snatches @ 40kg

Rest 4 minutes then AMRAP in 4 minutes of:

  • 10 x Burpees
  • Max reps Snatches @ 45kg

Results: Round 1: 23 Snatches. Round 2:  12 Snatches. Round 3:  8 Snatches.   Good combination of Metcon (Round 1 and 2) and strength (Round 3).

OH Squat Work then Turkish Getups, Kettlebell Swings and Plyo Pushups

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Take 15 minutes and work on Overhead Squats.

Work up to a heavy weight in 3 rounds of:

  • 3 x Turkish Getups

Then for time do a down and back ladders of:

  • 25-20-15-10-5-10-15-20-25 x Kettlebell Swings
  • 25-20-15-10-5-5-5-5-5 x Plymometric Pushups

Results:  For Turkish Getups did 12kg, 14kg, 18kg.  Did the AMRAP in 12:55.