Crossfit – Mon, Jul 7 FRONT SQUAT Front Squat (Front Squat 3×7 @same weight- SS KB bend over rows 3X6 ) WOD 1 (Calories) 5 MIN max Calorie RowRest 4 min WOD 2 (AMRAP – Reps) 5 MIN Run 250mMax Plate GTO 15/ 10KG
Author Archives: Excelsior
Crossfit – Sat, Jul 5 GYMNASTICS AND CONDITIONING WOD 1 (AMRAP – Rounds and Reps) 7 Min ladder 1,2,3,4 SDHP 35/25kgPush PressRest 5 Mins WOD 2 (AMRAP – Rounds and Reps) 7 Min AMRAP12/9 Cal Row,15 Ab Mat Sit UpsRest 5 mins wod 3 (AMRAP – Rounds and Reps) 7 Min AMRAP7 HSPU9 Deadlifts 40/30KG
Crossfit – Fri, Jul 4 SNATCH Snatch (Snatch 8 rounds Every 90 seconds 2 Snatch ( Technique over weight) ) WOD (AMRAP – Rounds) 5 RoundsEvery 2 Mins10 Burpee’s10 Power Snatch 35/25kg AB FINISHER
Crossfit – Thu, Jul 3 ROMANIAN DEADLIFT/ CORE Romanian Deadlift (RDL) (RDL 3×8@ same weight Superset 60 sec plank (rotate each side) ) WOD (AMRAP – Rounds) 10 Min AMRAPEMOM for 10 mins10 KB Swings Russian 24/ 16KG8 KB 24/16KG Reverse Lunges9 Wall Ball 9/7KG
Crossfit – Wed, Jul 2 OLYMPIC AND CONDITIONING WOD 1 (Calories) WOD 1Max Calorie Row in 7 minutesRest 5 mins WOD 2 (AMRAP – Rounds and Reps) In 7 Mins7 Burpee Step Ups14KB 24/16KG Alternating Hang Snatch WOD 3 (AMRAP – Rounds and Reps) Rest 5 Mins7 Min AMRAP15 V-Ups30 Double Unders
Crossfit – Tue, Jul 1 PUSH PRESS Push Press (Push Press 3×7 Superset 3×5 KB side lunges (Only KB if technique good) ) WOD (AMRAP – Rounds and Reps) 9 Min AMRAP14 Air Squats7 Shoulder to Overhead 40/30KG7 Front Squat AB FINISHER
Crossfit – Mon, Jun 30 FRONT SQUAT Front Squat (Front Squat 3×7@same weight Superset 3×6 KB Bent over row ) WOD (AMRAP – Rounds and Reps) Partner WODAMRAP 15 minRun 500 together30 Sync Ambat sit ups30 Goblet Squats 24/16KG- You go I go30 Pull Ups- You Go I Go
Crossfit – Sun, Jun 29
Crossfit – Sat, Jun 28 GYMNASTICS AND CONDITIONING WOD 1 (Calories) Class split into 3 groupsIn 9 Mins50 Burpee’sinto max calories on the rowerRest 5 Mins WOD 2 (AMRAP – Rounds and Reps) 9 Min ladder-2,2,3,3,4,4,5,5,6,6………2 HSPU2 Box JumpsRest 5 Mins WOD 3 (AMRAP – Rounds and Reps) Annie (9 min time cap)50-40-30-20-10Double UndersAb Mat […]
Crossfit – Fri, Jun 27 SNATCH Snatch (Power Snatch Spend 15-20min to build up 1×5@50%) WOD (AMRAP – Rounds and Reps) 7 Min AMRAP12 Plate GTO 20/10KG6 Power Snatch 35/25kg AB Finisher