Crossfit – Mon, Jun 23 FRONT SQUAT Front Squat (Front Squat 3×8@same weight SS 3x 8 Pull Ups) WOD (AMRAP – Rounds and Reps) AMRAP 10 Mins35 Wall Ball 9/7KG12 Burpee’sRun 500m
Author Archives: Excelsior
Crossfit – Sat, Jun 21
Crossfit – Fri, Jun 20 SNATCH Snatch (Snatch (Hip + Above knee + Ground)- 20 min 2×3 of Complex for good technique controlling the bar up and down ) WOD (AMRAP – Rounds and Reps) 4 Rounds2 Min AMRAP5 Burpees over bar7 Power Snatch 35/25kg Rest 1 Min
Crossfit – Thu, Jun 19 ROMANIAN DEADLIFT/ CORE Romanian Deadlift (RDL) (RDL 3×10- Focus technique Superset- 3×6 Windmill) WOD (AMRAP – Rounds and Reps) 12 Min AMRAP30 Double Unders/60 Single Unders20 Bumper Plate GTO 15/10kg10 Bumper Plate Rev Lunges (Plate tight to chest) 15/10kg
Crossfit – Wed, Jun 18 OLYMPIC AND CONDITIONING WOD (AMRAP – Rounds and Reps) Partner WOD10 Rounds3 Min AMRAP15 Air Squats10 Power cleans 35/25KG15 Bar Hops Partner completes 3 Min AMRAP before swapping Score total Round and Reps
Crossfit – Tue, Jun 17 PUSH PRESS Push Press (Push Press 3×8@ same weight Superset 3×6 (Each leg) KB Lunges) WOD (AMRAP – Rounds) 4 rounds Every 90 seconds, alternating rounds 1. Row 18/15 Cals – rest remainder of time 2. 15 TTB – rest remainder of time
Crossfit – Mon, Jun 16 FRONT SQUAT Front Squat (Front Squat 3×8@same weight- Superset 3×5 weighted pull ups ) WOD (AMRAP – Rounds and Reps) 6 Min AMRAP20 KB Swings 24/16KG10 Hand Release Push Ups Rest 2 Mins 4 Min AMRAP of the same Score = Total Rounds
Crossfit – Sat, Jun 14 BENCH PRESS Bench Press (Saturday- Bench Press 3×12- for unbroken Reps Superset Weighted Glute Raise x8 (Bar or plate- coach choice)) WOD (AMRAP – Rounds and Reps) 5 Min AMRAP10 Strict Press 35/25kg15 Air Squats rest 4 mins WOD 2 (AMRAP – Rounds and Reps) 5 Min AMRAP10 Strict Press […]
Crossfit – Fri, Jun 13 Gymnastics Toes-To-Bar (Gymnastics-TTB- Highest level progression for 3×8) WOD (Calories) WOD 1- 12 min3 Rounds90sec Max Cal Row – score2:30 Rest Rest 3 min WOD 2 (AMRAP – Rounds) EMOM 12 Mins 1: 10 TTB2: Right Side Plank 40s 3: Left Side Plank 40s4: 35 DUs/70 SUs
Crossfit – Thu, Jun 12 BACK SQUAT Back Squat (Back Squat 3×10 @ same weight) WOD (Time) 100 Front Rack lunges for time 35/25kg. EMOM = 5 Wall Balls 9/7KG