Crossfit – Thu, Aug 7 FRONT SQUAT Front Squat (Front Squat 3×8 @same weight ) WOD (AMRAP – Rounds and Reps) Partner WOD20 Min AMRAP- You go I go ShareRow 500m20 WB Cleans 9/7KG20 KB Snatch 24/16KG Together after each roundRun 500mRound- 15 WB Russian Twists
Author Archives: Excelsior
Crossfit – Wed, Aug 6 SKIN THE CATS/ PISTOL SKIN THE CAT (Checkmark) Skin the Cat/ Pistols3 Rounds Level 13 Skins the Cat(10 sec hold)4 Roll to candlestick- Pistol5 Ring Dips Level 23 Lowest Band Pullups4 Roll to Candlestick Scaled10 Bench Dips WOD (AMRAP – Rounds) Every 4 Mins x 412 Burpees12 KB Lunges 24/16KG9 […]
Crossfit – Tue, Aug 5 SNATCH Snatch (Snatch 1×5 for technique over weight. ) WOD (Time) WOD FOR TIME27-21-15-9Power Snatch 35/25kgWall Ball 9/7KG
Crossfit – Mon, Aug 4 BENCH PRESS / GLUTE RAISES Bench Press (Bench Press 3×8@same weight- SS Glute raise 3×8) WOD (AMRAP – Rounds and Reps) AMRAP 14 Mins Run 250m20 Abmat sit ups15 American KB Swings10 KB Goblet Squat 24/16KG5 Push Ups
Crossfit – Sat, Aug 2 CLEAN AND JERK Clean and Jerk ( 3 Position Hang Clean and Jerk- Build to heavy for technique- control up and down ) WOD (Time) 21-15-9 for timeBurpeesFront Rack Lunges 40/25kg
Crossfit – Fri, Aug 1 FRIDAY CONDITIONING Partner WOD (AMRAP – Rounds and Reps) Partner WOD25 Min AMRAP- You Go I goRow 800m20 KB Box step Ups 24/16KG10 Toes to BarRun 500m- together AB Finisher
Crossfit – Thu, Jul 31 BACK SQUAT Back Squat (Back Squat 3×8 SS 3X8 Ring Rows) WOD (Time) 5 Rounds for time30 Wall Balls 9/7KG 20 ABmat Sit Ups10 KB Lunges 24/16Kg5 Pull Ups
Crossfit – Wed, Jul 30 Gymnastics- Ring Dips/ Skin the Cat Ring Dips ( 3 Rounds- in pairs Level 1 3 skin the cats 5 Ring Dips Level 2 10 Supermen 4 Pull Ups (Lowest band possible) 10 Bench Dips ) WOD (AMRAP – Rounds) WOD5 Rounds,every 3 mins5 HSPU’s20 KB Swings 24/16KG30 Double UndersScore […]
Crossfit – Tue, Jul 29 SNATCH Snatch (Hang Snatch + Snatch + Overhead Squat – Build to a heavy for technique- control bar up and down) WOD (AMRAP – Rounds and Reps) AMRAP – 15 Mins15 Power Snatch 35/25kg15 Deadlift15 Wall Balls 9/7kg250m Run
Crossfit – Mon, Jul 28 BENCH PRESS / GLUTE RAISES Bench Press (Bench Press- 1×8, 1×7, 1×6, 1×5- increase weight gradually Superset Glute raises 4x 6) WOD (Time) For Time21-15-9Air SquatsBurpee’sAbmat sit Ups