Crossfit – Thu, Sep 11 DEADLIFT DL + UPPER BODY PUSH (Weight) Deadlift 3 x 8 SS Weighted Push Ups (5-10 KG) WOD PARTNER WOD (AMRAP – Rounds and Reps) 15 Min AMRAP – YGIG 300 Mts Row 20 Goblet Squat (24-16 KG) 20 SDHP (24 -16 KG) 20 WB Russian twist ( In sync […]
Author Archives: Excelsior
Crossfit – Wed, Sep 10 GYMNASTICS HAND STAND PUSH UPS HSPU 15 Min Skill work HSPU WOD 1 (AMRAP – Rounds and Reps) 20 Min AMRAP 5 HSPU / 10 Pike PU 10 KB Lunges 15 Wall Ball 20 Abmat Sit Ups Run 500m WOD 2 (AMRAP – Rounds and Reps) 8 Min AMRAP 24 […]
Crossfit – Tue, Sep 9 CLEAN EMOM (Weight) Every 90 secs x 6 Round Hang power clean and Jerk 1 x 2 (building weight) METCON 10 Min AMRAP (AMRAP – Rounds and Reps) 15 Thruster (35-25 Kg) 40 DU/80 SU ABS FINISHER
Crossfit – Mon, Sep 8 BACK SQUAT BS AND ACCESORY (3 Rounds for reps) Back Squat 3 x 10 @ 65% Accesory Upper body pull superset 3 x 10 Superset WOD METCON (AMRAP – Rounds and Reps) 2 Rounds 4 Mins AMRAP 10 KB Snatch 24/16 Kg 16 KB American Swings 24/16 Kg REST 4 […]
Crossfit – Sun, Sep 7
Skills work – Sun, Sep 7 RM DEADLIFT RM (Weight) 1 X 1 100%
Crossfit – Sat, Sep 6 Snatch (3 Rounds for reps) Power Snatch 1×3 TNG Power Snatch 3RM WOD Metcon (AMRAP – Rounds and Reps) Run 500 m 30 Power Snatch 60/40 Kg Run 1000m
Crossfit – Fri, Sep 5
Crossfit – Thu, Sep 4 DEADLIFT (3 Rounds for reps) Deadlift 3×8 SS KB Windmill 3×6 WOD EMOM 16 Mins (AMRAP – Rounds and Reps) 1- 15 Wall Balls 2- 25 Abmat sit ups 3- 15 Box Jumps 4- 220 m Row
Open Gym – Wed, Sep 3 OPEN GYM