Monthly Archives: August 2025

Crossfit – Mon, Sep 1 BACK SQUAT Back Squat (3 x 12) (Weight) Back Squat 3 x 12 (50%) SS Pull Ups 3 x 10 WOD (AMRAP – Rounds and Reps) 2 Rounds · Mins AMRAP 15 KB Swings 24/16 Kg 10 Box Jump overs Rest 3 mins

Crossfit – Sat, Aug 30 CLEAN AND JERK Clean and Jerk (20 mins to find 5 rounds of 2 clean and jerk for technique over weight) WOD (AMRAP – Reps) Teams of 3 – 20 mins AMRAP 200 m Run (relay) 30 KB Swings 24/16 kg 40 Wall Balls 9/7 Kg 50 sit ups

Crossfit – Fri, Aug 29

Crossfit – Thu, Aug 28

Crossfit – Wed, Aug 27

Crossfit – Tue, Aug 26 SNATCH Snatch (Snatch-Power Snatch + Hang Power Snatch + Hang Snatch- Build to One Rep of sound technique) WOD (AMRAP – Rounds and Reps) WOD 9 Min Ladder 2 Power Snatch 30/ 20 kg 2 Front Rack Lunges 2, 2, 4, 4, 6, 6, 8, 8…….. AB FINISHER

Crossfit – Mon, Aug 25 BACK SQUAT Back Squat (Back Squat 3×7 SS Bent over KB Rows 3×7) WOD (AMRAP – Rounds) Every 3 Mins for 5 Rounds ( Work in pairs- one person start on KB swings- other on Box Jumps)10 Box Jump Overs10 Heavy KB Swings 24/16KG10 Wall Ball 9/7KG

Crossfit – Sat, Aug 23 CLEAN AND JERK Clean and Jerk (Clean and Jerk-3 Hang Power Cleans and Jerk- build to a challenging weight for good technique, control the bar up and down) WOD (AMRAP – Rounds and Reps) 7 Min AMRAP15 Front Squat 45/30kg30 Double Unders

Crossfit – Fri, Aug 22 FRIDAY CONDITIONING WOD 1 (AMRAP – Rounds and Reps) WOD 16 min AMRAP8 Thrusters 40/30, 16 Bar Hop OversRest 4 Mins WOD 2 (AMRAP – Rounds and Reps) WOD 26 Min AMRAP20 Wall Ball Cleans10 Pull ups Rest 4 min WOD 3 (AMRAP – Rounds and Reps) 6 Min AMRAP12 […]

Crossfit – Thu, Aug 21 BACK SQUAT Back Squat (Back Squat 3×7 SS Bent over KB Rows 3×7) WOD (AMRAP – Rounds) Every 3 Mins for 5 Rounds ( Work in pairs- one person start on KB swings- other on Box Jumps)10 Box Jump Overs15 Heavy KB Swings 24/16KG15 Wall Ball 9/7KG