STR 10-02-2016


CrossFit Kia Kaha – Strength program

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Bent Over Row (20,7,20,7,20,7)

*Increase weight of 20 rep sets by 5kg’s

3 x sets as follows

– 20 x unbroken reps

– rest 2mins

– 7 x heavy reps, use same weight as last week.

– rest 2mins

Metcon (Weight)

*Increase the weight of 20 rep set by 5kg’s

Barbell Bicep Curls

3 x sets as follows

– 20 x unbroken reps

– rest 2mins

– 7 x heavy reps

– rest 2mins

Ring Rows (50)

50 x slow controlled bicep curl ring rows.

Shoulder Press (20,7,20,7,20,7)

3 x sets as follows

– 20 x unbroken reps, increase weight

– rest 2mins

– 7 x heavy reps, same weight as last week.

– rest 2mins

Metcon (Weight)

Reverse Dumbbell Flys (bent over a box)

3 x sets as follows

– 20 x unbroken reps, increase weight

– rest 2mins

– 7 x heavy reps,same weight as last week.

– rest 2mins

10-02-2016


CrossFit Kia Kaha – CrossFit Outdoors

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Metcon (Time)

Beach sprint work.

– 5 x sets of 1 for 1 sprints to boats and back with partner. Reduce the times from last week each set.

– 5 x 20x meter harness sprints into 100meter and sprint.

10-02-2016


CrossFit Kia Kaha – CrossFit

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Metcon (AMRAP – Reps)

You will notice that we are only doing 3 rounds of the following as it will be very intense. Go as fast as you can in those 3 rounds.

3 x Rounds, start every 3:00mins

– 15 x HSPU, scale the HSPU as needed to be ble to do them unbroken.

– Max Burpees to a 6inch target in 60sec.

– 50 x DU’s or 150 skips

*Score total burpees from all 3 rounds.

Metcon (Time)

Your coach will make a surprise WOD for your class today.

Have fun!!!