MONDAY 010216

Strength and Skill Power Clean Build to a 3RM for the day   Conditioning 10min AMRAP: 5 Hang Power Clean 60/40 5 STOH 60/40 30 DU’s

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REEBOK CROSSFIT GAMES OPEN 2016

Why sign up to the Open? Registration is now open for one of the biggest online fitness events in the world. The Reebok CrossFit Games Open 2016 comprises 5 workouts over 5 weeks of competition, the first being released on the last Thursday/Friday in February. And we want everyone at CrossFit 605 to be part of it. Read more about REEBOK CROSSFIT GAMES OPEN 2016[…]

STRENGTH AND SKILLS FOR NEXT WEEK

  Here are the Strength and Skills for next week. Enjoy. Monday- Power Clean Tuesday- Front Squat Wednesday- Weighted Pull Up Thursday- Push Press Friday- Pistols/Toes To Bar Check out this great video from CrossFit Weightlifting about why your power clean might be more than your clean.

CROSSFIT 605 BARBELL CLUB- Week 5

  Here are next week’s CrossFit 605 Barbell Club sessions for your enjoyment.  Session One (Wednesday) A)Snatch Balance 3×3 @ 70% of 1RM B)Snatch 5×2 @ Up to 80% of 1RM Snatch C)Snatch Pull 5×3 @ 100-110% of 1RM Snatch   Session Two (Saturday) A)Front Squat 3×3 with 3 sec pause at bottom B)Hang Clean Read more about CROSSFIT 605 BARBELL CLUB- Week 5[…]

FRIDAY 290116

Strength and Skill Pause Front Squat- 3 reps, 7 sets,  rest 3 mins Heavy for the day,   Conditioning 3 Rounds of- 4 Front Squats, 8 STOH, 12 Deadlifts @60/40 Rest exactly 3 minutes and Repeat (Score is total time taken)

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THURSDAY 280116

Strength and Skill Knees to Elbows Workshop- EMOM 10 ODD- 7-9 K2E, EVEN- 20-30 sec Hollow Body Hold Conditioning For Time In a team of 3- Complete 75 Wall Balls(9/6), 75 Box Jump Step Downs (20), 2k Row- Split work as required

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WEDNESDAY 270116

Strength and Skill HSPU Workshop- EMOM 10 ODD 5-7 Strict HSPU’s, EVEN 30 sec FLR Conditioning AMRAP 12- 4 HSPU’s/6 HR Press Ups, 8 Power Cleans (70/50), 12 Pull Ups

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TUESDAY 260116

Strength and Skill OHS- Build to heavy single, Snatch- Build to heavy single Snatch Grip Deadlift, 5 Reps, 4 Sets@100% of Snatch   Conditioning

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MONDAY 250116

Strength and Skill Back Squat- 10RM, 5,5,5, 5,10   Conditioning AMRAP 4 Minutes- 4 Strict Pull Ups, 8 KB Snatches (24/16)- Rest 3 Minutes, then AMRAP 4 Minutes- 15 KB Swings (24/16), 15 HR Press Ups

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CROSSFIT 605 BARBELL CLUB- Week 4

  Here are next week’s CrossFit 605 Barbell Club sessions for your enjoyment.  Session One (Wednesday)   A) Front Squat 3×3 with 3 sec pause at bottom Up to 70% of 1RM B) High Hang Clean + Hang Clean (1+1) 5×2 @ AHAP C) Power Clean + Push Jerk (1+3) x 4-5 @ AHAP   Read more about CROSSFIT 605 BARBELL CLUB- Week 4[…]