4/23/15

Front Squat OR make up Back Squat
5 x 4 @ 80%
Power Snatch + Hang Snatch + Snatch Balance
10 Sets increasing weight

4/22/15

6 Rounds
:30 sec work / :30 sec rest
Max Chest to bar pull ups
10 Rounds
50m sprint
50m sled pull

4/21/15

Push Press
5 x 4 @ 80%
Ladder 10
2, 4, 6, 8, 10, etc…
Pistols
Push Ups

4/20/15

Back Squat
5 x 4 @ 80%
AMRAP 5
3 – Clean and Jerk 205/140
30 Double Unders

4/17/15

Gymnastic benchmark
Max HSPU in 3 minutes from a deficit
AMRAP 12
30 Pull Ups
30 Deadlifts (225/155)
30 Deficit burpees

4/16/15

 

Front Squat OR make up Back Squat
5 x 3 @ 80%
Power Snatch + Hang Snatch
EMOTM 10

4/15/15

Gymnastic benchmark
Max Chest to bar pull ups in 3 minutes
3 RFT
30 Box Jumps
20 TTB
10 Pistols

4/14/15

Push Press
5 x 3 @ 80%
AMRAP 10
5 – Deadlift (115/75)
5 – Hang Power Clean
5 – Front Squat
5 – Push Press
5 – Back Squat

 

4/13/15

 

Back Squat
5 x 3 @ 80%
21, 15, 9
Wallballs
KBS (70/53)
Run 250m after each round

 

4/10/15

Intensity is the Key!!!

 

Find 2 Rep Max Thruster

Then:

AMRAP 8

12 Pull ups

10 Deadlift (155/105)

8 Shoulder to Overhead

 

One of the advantages of Crossfit is its improved ability to lose fat.

Researchers in Canada (from the Physical Activity Sciences Laboratory at Laval University, Québec) have previously found that higher intensity training produced metabolic adaptations that greatly favoured the process of lipid oxidation (fat oxidisation) compared to steady, moderate cardio.

That ideas has been echoed by research conducted at the Exercise Physiology Laboratory at Purdue University, which found that this form of high intensity training increases post-exercise energy expenditure through increased metabolism in Post Exercise Oxygen Consumption (EPOC).

This “after burning” effect on calories (and fat) works because the oxygen requirements of exercise were not met during high intensity training. It means that when you’ve finished at the gym and are sitting at home, there are millions of physiological reactions occurring in the body requiring calories, hence the increased metabolism.

– BY ROSS EDGLEY 08 APRIL 15 (GQ British)