Muscle up practice at the hardstand gym.

Crossfit Central Manchester Games qualifier 1
8 min amrap
15 wall balls
20 double unders

Cycle 2 of Wendler

Week 1 squats

5 @ 65%
5 @ 75%
Amrap @ 85%

10 KB swings
1 HSPU
9 KB swings
2 HSPU
8 KB swings
3 HSPU
7 KB swings
4 HSPU
6 KB swings
5 HSPU
5 KB swings
6 HSPU
4 KB swings
7 HSPU
3 KB swings
8 HSPU
2 KB swings
9 HSPU
1 KB swings
10 HSPU

"Annie"

50-40-30-20-10

Double unders

Situps

4x singles

"Diane"
21-15-9
Deadlift 225/155
Hspu

4 rounds
200m run (around the gym)
20 Hand release pushups
10 wallballs

"CrossFit Total"
Overhead Press
Squat
Deadlift

3 attempts each lift for a 1 rep max
1st lift should be something you know you can get
2nd should be your PR
3rd is something you think you can get

All warmup is to be done before the actual lifts

We will be moving the pull up rig to the track to set up for barbells for boobs

Press
3x5 40,50,60%

Row 2000m
50 KB swings
25 strict pull ups
Row 2000m

Deload deadlift.

3x5 40%, 50%, 60%

Skill work - Not for time

10 each side Turkish get up
10x10 sec handstand holds
5x10 sec L-sit holds
15 each side pistol squats
25 v-ups

Deload Week

Bench Press
3x5 - 40%, 50%, 60%

then

7 Rounds for Time
5 Hang Cleans 135/95  - Newbs 10 medball cleans or 8 empty bar hang cleans
8 Wallballs

Deload week

Backsquat
3 sets of 5 reps at 40%, 50% and 60%



AMRAP 12 Mins

25 Double unders
10 Knees 2 Elbows
7 Hand release pushups

20130404

OVERHEAD PRESS
5x75%
3x85%
AMRAPx 95%

Then

Death by 10M

Min 1- 10M sprint
Min 2- 2x 10M sprint
Min 3- 3x 10M sprint
ETC until you cannot complete the number of sprints in that round before the minute ends.

Score is number of rounds completed

Deadlift

5x75%
3x85%
Amrap 95%

WOD
AMRAP 9 min
10 Overhead Lunges 45/25
7 Handstand pushups

Bench press
5x75%
3x85%
Amrap 95%


Peter Schueler going away WoD.

10 rounds
10 count L-sit holds
10 squats
10 count plank
15 double unders