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Luke Turnbull 05/05/2015 Crossfit Ampthill None Skill

Power Snatch

Strength

Power Snatch in 15 mins work up to a max for the day.

WOD

Complete as many rounds as possible in 15 minutes of:

- Bridge top run

-15x deadlift

-10x shoulder to over to overhead

Weight dictated by shoulder to overhead.

 5 rounds 0 reps
Workout Scaled
Luke Turnbull 04/28/2015 Crossfit Ampthill None Strength

1 Box jump: In 10 mins Warm up, then 5 attempts to establish a max height Box jump. **36 inch**

2: Deadlift: 75%x5 reps, 80%x 3 reps, 85%x 3 reps, 90%x 1 reps, 95%x 1+ reps.

For your deadlift percentages, go off of the same number you did last week.

WOD

Complete as many reps as possible in 10 minutes of:

-60x double unders

-30x thruster		 2 rounds 111 reps
Performed as RX
Luke Turnbull 04/27/2015 Crossfit Ampthill None Strength

12 minutes EMOM, perform

-Odd minute: 3x Front squat with a 1000, 2000, 3000 count at the bottom then 3x split jerkbehind the neck. Start with bar and build up. Have weights ready!

-Even minute: max reps STRICT Pull Ups.
11, 9, 7, 8, 5, 5

WOD

Complete 5 rounds of:

-100m sprint (Box, Roller shutter door ISO Container, Roller Shutter, Box)

-10x burpee over the paralette (Double Jump, so burpee is always on same side)

-100m sprint

-10x wallballs		 17m 43s
Performed as RX
Luke Turnbull 04/24/2015 Crossfit Ampthill None Strength

Power clean + front squat + jerk: Warm up, then 5 rounds Every 2:30, perform:

-3x Power clean + 2x front squat + 1x jerk (Increase the weight each round and work up to a max for the day)

WOD

Complete 21-15-9-15-21 reps for time of:

-Thruster (Fran Weight)

-Burpee over the bar		 17m 11s
Workout Scaled
Luke Turnbull 04/21/2015 Crossfit Ampthill Karen 1: Snatch You have 20 minutes to warm up to a pre-determined starting attempt. Once the 20 minutes is up, you have 3 attempts in the snatch to establish a max for the day. Do not attempt more than 3 snatches, as it is important to see what you are capable of when the pressure is on.



WOD


For time:
150 Wallball shots
RX 9/6 kg ball		 8m 16s
Workout Scaled
Luke Turnbull 04/17/2015 Crossfit Ampthill None Strength

Every 2 mins for 16 mins

1 High Hang Snatch, Hang Snatch, Squat Snatch. Start light, build progressively.

WOD

In 15 minutes, complete the following:

Run 1 Mile

Then max weight Ground to Over Head.		 53 reps
Workout Scaled
Luke Turnbull 04/17/2015 Crossfit Ampthill None Strength

Every 2 mins for 16 mins

1 High Hang Snatch, Hang Snatch, Squat Snatch. Start light, build progressively.

WOD

In 15 minutes, complete the following:

Run 1 Mile

Then max weight Ground to Over Head.		 53 reps
Workout Scaled
Luke Turnbull 04/14/2015 Crossfit Ampthill Skills Session Rowing Skills Session Rowing

WOD

500m Row		 1m 41s
Performed as RX
Luke Turnbull 04/01/2015 Crossfit Ampthill None In 10 weighted reps (3211111) establish a 1RM Bench Press.

Then, 5 reps @ 60%, 65%, 70%.

Add all 25 reps for combined weight. 		72.5kg kgs
Performed as RX
Luke Turnbull 03/31/2015 Crossfit Ampthill None Strength:

1: Pause front squat: 10 rounds Every 90 seconds, perform:

1x pause front squat (5 second pause in bottom position). Work up to a max for the day. Must come off floor 40kg PR

Work Capacity: Complete the following for time:

-Run 200m

-40x unbroken wallball

-Run 400m

-30x unbroken wallball

-Run 800m

-20x unbroken wallball

*If you break, assess a 5 rep penalty to the total for the set. For example, if you break once in the set of 40, you owe 45 total. If you break a second time, then you must perform 50 wall balls that set, etc.		 9m 24s
Workout Scaled
Luke Turnbull 03/30/2015 Crossfit Ampthill None Strength:

Every 2 minutes, complete 4 rounds of:

5x ground to overhead, build up weight on each round - 30kg

-Superset with:

-Max rep strict pull ups 6/5/5 Red band /2 strict


WOD

Complete 10-8-6-4-2 reps of:

-Clean @ 75% 1RM

Burpee box jump overs (30in/24in)

 7m 44s
Workout Scaled
Luke Turnbull 03/25/2015 Crossfit Ampthill CrossFit Total Back squat 1RM - 65kg
Shoulder Press 1RM - 50kg
Deadlift 1RM - 110kg

225kg Crossfit Total		 Back squat 1RM - 65kg PR kgs
Shoulder Press 1RM - 50kg kgs
Deadlift 1RM - 110kg PR kgs
225kg Crossfit total kgs
Performed as RX
Luke Turnbull 03/23/2015 Crossfit Ampthill Athletic Testing #1 Test A Wall Balls, 47 with 20kg
Test B Sit Ups, 51

Wod

Helen 10.05

3rnds for time - 400m run, 21 KB swings, 12 Pull Ups. RX 24KG. Scale KB weight and Pull Ups accordingly. No Kipping in bands. Record weights and band if used.		 10m 05s
Workout Scaled