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Looking for an easy, one dish weeknight dinner? Look no further. This meal takes less than 30 minutes, is packed with protein, veggies included and is delicious!
Ingredients
1/2 cup gluten free panko
3 tablespoons whole milk
Skill
Clean/Jerk
5 x 3 Squat Clean with perfect form
50%, 55% & 60%
Then:
5 x 3 Split Jerk with perfect form
40%, 50% 60%
WOD
Clean/Jerk
5 x 3 Squat Clean with perfect form
50%, 55% & 60%
Then:
5 x 3 Split Jerk with perfect form
40%, 50% 60%
WOD
Strength
Front Squat
20-25mins for 1 Rep Max re-test
WOD
"The End"
Part 1 - AMRAP 3 then rest 1min 30secs
Part 2 - AMRAP 6 then rest 2min 30secs
Front Squat
20-25mins for 1 Rep Max re-test
WOD
"The End"
Part 1 - AMRAP 3 then rest 1min 30secs
Part 2 - AMRAP 6 then rest 2min 30secs
Skill
Gymnastics Pull/Push
2,000m Row Test
10min Handstand Walk Practice
WOD
AMRAP 10
12 Alternating Dumbbell Snatch (50/35)
Gymnastics Pull/Push
2,000m Row Test
10min Handstand Walk Practice
WOD
AMRAP 10
12 Alternating Dumbbell Snatch (50/35)
WOD - Teams of 3, 30min Time Cap
3 Rounds of:
400m Team Run
Split 60 Jumping Squats (20 each)
Split 9 Rope Climbs (2 Up Downs = 1 Rope Climb)
Directly Into 1 Round of:
30 Deadlift (135/95) - 10 each
3 Rounds of:
400m Team Run
Split 60 Jumping Squats (20 each)
Split 9 Rope Climbs (2 Up Downs = 1 Rope Climb)
Directly Into 1 Round of:
30 Deadlift (135/95) - 10 each
CrossFit Open 20.2 WOD
AMRAP 20
4 Dumbbell Thrusters (50/35)
6 Toes To Bar
24 Double Unders
AMRAP 20
4 Dumbbell Thrusters (50/35)
6 Toes To Bar
24 Double Unders
Active Recovery WOD
800m Row then 3 rounds of:
10 Sit Ups
10 Glue Bridge
20 Calorie Bike
600m Row then 3 rounds of:
8 Dumbbell Bench Press
8 Dumbbell Seated Press
800m Row then 3 rounds of:
10 Sit Ups
10 Glue Bridge
20 Calorie Bike
600m Row then 3 rounds of:
8 Dumbbell Bench Press
8 Dumbbell Seated Press
Skill
Snatch
On The Minute x 8
1 Power Snatch + 1 Overhead Squat
Set 1 @ 40%
Set 2 @ 45%
Set 3 @ 50%
Set 4 @ 55%
Set 5 @ 60%
Set 6, 7 & 8 @ 65%
Snatch
On The Minute x 8
1 Power Snatch + 1 Overhead Squat
Set 1 @ 40%
Set 2 @ 45%
Set 3 @ 50%
Set 4 @ 55%
Set 5 @ 60%
Set 6, 7 & 8 @ 65%
Strength
Front Squat/Back Squat
On the 2min 30sec x 6
Set 1 - 2 Front Squats
Set 2 - 3 Back Squats
@ 91% of Front Squat 1 rep max
WOD
Front Squat/Back Squat
On the 2min 30sec x 6
Set 1 - 2 Front Squats
Set 2 - 3 Back Squats
@ 91% of Front Squat 1 rep max
WOD
Strength
Deadlift
6 sets of 2 - 6secs up, 6 secs down
Set 1 - 45%
Set 2 - 50%
Set 3 - 55%
Set 4 - 55%
Set 5 - 60%
Set 6 - 60%
WOD
Deadlift
6 sets of 2 - 6secs up, 6 secs down
Set 1 - 45%
Set 2 - 50%
Set 3 - 55%
Set 4 - 55%
Set 5 - 60%
Set 6 - 60%
WOD