Crossfit – Sat, Sep 20 Power Snatch (5×1) PARTNER WOD AMRAP 15 MIN (AMRAP – Rounds and Reps) YGIG 350 Mts Row 20 KB Lunges 10 TTB After each round 20 WB Sit Ups Together
Author Archives: Excelsior
Crossfit – Fri, Sep 19 WOD 1 AMRAP (AMRAP – Rounds and Reps) 9 Min 10 Front Lunges (30-40 Kg) 8 Inch Worm 16 Abmat Sit Ups Rest 4 Min WOD 2 AMRAP (AMRAP – Rounds and Reps) 9 Min 150 Mts Row 15 KB Swings (24-16 Kg) 15 Push Ups Rest 4 Min WOD […]
Crossfit – Thu, Sep 18
Crossfit – Wed, Sep 17 HAND STAND HOLD/HAND STAND WALK SKILL WOD 6 Rounds For time (AMRAP – Rounds and Reps) TC- 25 Min 250 Mts Run 10 Goblet Squat 24/16 Kg 5 HSPU/10 Pike PU
Crossfit – Tue, Sep 16 Power Clean (3 x 6) Hang Power Clean (3 x 6) PARTNER WOD AMRAP 12 MIN (AMRAP – Rounds and Reps) 12 Deadlift 70/40 Kg 9 Hang Power Clean 70/50 Kg 6 Pull ups
Crossfit – Mon, Sep 15 BACK SQUAT Back Squat (3 x 7 @ 75% SS 3 x 7 Kb Bent Over Row ) WOD METCON (AMRAP – Rounds and Reps) AMRAP 12 Min 24 Kb Swing 24/16 Kg 24 Wall Ball 9/7 Kg 7 Buerpees
Skills work – Sun, Sep 14 RM POWER CLEAN Power Clean (1 x 1 100%)
Crossfit – Sun, Sep 14 SUNDAY WILDCARD 🃏
Crossfit – Sat, Sep 13 SNATCH COMPLEX SNATCH (Weight) 5 Round Power Snatch + Hang power Snatch (Progressive loading) WOD METCON FOR TIME (Time) TC 20 MIN 4 Rounds 10 Burpess 8 OH Squats 40/30 Kg 250 m Run
Crossfit – Fri, Sep 12 WOD 1 EMOM 25 Min (AMRAP – Rounds) 5 Rounds 1- 12 Push Press 40/25 Kg 2- 5 Pull Ups 3- 12 Kb Snatch 4- 10 Burpees Box Jump Over 5- Rest WOD 2 CHIPPER (Time) TC 12 Min 50 Kb Deadlift 40 Alternating Kb Swings 30 Wall Ball Sit […]