Crossfit – Wed, Sep 3 SKILL Hand Stand Walk 15 mins Technique and Skill WOD (AMRAP – Rounds and Reps) WOD 1 6 MINS AMRAP 8 HSPU 15 Wall Ball Cleans Rest 4 mins WOD 2 6 MINS AMRAP 10 Push Press 35/25 Kgs 10 Burpees over de bar Rest 4 mins WOD 3 6 […]
Author Archives: Excelsior
Crossfit – Tue, Sep 2 CLEAN AND JERK Clean Complex (Weight) Clean and Jerk 8 Rounds – Every 2 Mins Clean + Hang Clean + Jerk WOD FOR TIME (Time) Run 500 m 21 KB Swings 24/16 k 21 Abmat sit ups Run 500m 3o KB Lunges 3o Wall Ball 9/7 k Run 500 mm
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