Crossfit – Wed, Apr 30 WEDNESDAY CONDITIONING WOD (AMRAP – Rounds and Reps) 20min AMRAP30 Double Unders20 Bumper Plate GTO 10/15KG7 BurpeesRun 250m ACCESSORY Rest 3 MinsAlternating Tabata Dish & Plank Rest 3 mins5 rounds 30 sec’s Bumper plate with an isometric bicep hold 30 sec’s rest 10/15KG to make it harder hold it further […]
Author Archives: Excelsior
Crossfit – Tue, Apr 29 BENCH PRESS Bench Press (Bench Press- 3×5 @same weight ( Heavier than last week) Superset 3×8 Resistance Band Row ) WOD (AMRAP – Rounds and Reps) WOD8 Min AMRAP16 SA KB Clean & Jerk 24/16KG8 Down + Ups AB Finisher
Crossfit – Mon, Apr 28 Front Squat (Front squat 3×8 @same weight ( Aim for same weight as last week) ) WOD (AMRAP – Rounds and Reps) Together class 1k Run Then together start7 Min AMRAP10 SDHP 35/25kg20 Air Squats
Crossfit – Sat, Apr 26 ROMANIAN DEADLIFT AND PULL UPS Romanian Deadlift (RDL) (Romanian Deadlift 3×5 at same weight superset 3×7 Pull Ups ) WOD (AMRAP – Rounds and Reps) Partner WOD 14 min AMRAP – You GO I GO Row 300m, 8 Burpees 8 Pull-ups Ab finisher
Crossfit – Fri, Apr 25 Unilateral Movements/ Nordic Curls Unilateral Movements/ Nordic Curls Unilateral and Nordics 3 Rounds with a partner 1/2 kneel step up with knee drive 6+6- SA KB 10+10 strict Press 5 Nordic curls after each round WOD (Time) 17.5 (10 RFT) 8 Thrusters 35/25kg 35 Double Unders Time cap 22 mins
Crossfit – Thu, Apr 24 CLEAN AND JERK Clean and Jerk (Clean and Jerk Every 1min seconds x 10 1 Power Clean + Jerk between 75-85% depending on ability- For control and technique) WOD (Time) For Time Run 500m 21 Power Cleans 40/ 25kg Run 500m 21 Power Cleans Run 500m
Crossfit – Wed, Apr 23 PARTNER WOD- CONDITIONING WOD (AMRAP – Rounds and Reps) Endurance- 28min Partner AMRAP One partner working at a time, share as you like 1000m Row 12 Power Snatch 35/25KG ( Share bar if suitable) 22 Wall Balls 9/7KG 12 Toes to bar
Crossfit – Tue, Apr 22 BENCH PRESS Bench Press (Bench Press 3×5 at same weight, superset KB bent over row 3x 8+8) WOD (AMRAP – Rounds and Reps) 12 Min AMRAP 12 KB Snatch 24/16KG 12 Air squats 12 Burpee’s 12 Abmat sit ups
Crossfit – Mon, Apr 21 FRONT SQUAT Front Squat (Front Squat 3×7@same weight ( Aim for same weight as last week which was 3×6)) WOD (AMRAP – Rounds) 3 Rounds In 3 mins run 500m. In 2 mins 30 Plate lunges 15/10KG Score Rounds complete.
Crossfit – Sat, Apr 19 ROMANIAN DEADLIFT SUPERSET PULL-UP’S Romanian Deadlift (RDL) (Romanian Deadlift 7-7-7 (reset each rep double overhand grip) superset Pull Ups 3×5 ) WOD (AMRAP – Rounds and Reps) 11.2 (15 Min AMRAP) 9 Deadlifts 60/30kg 12 Push Ups 15 wall Balls 9/7KGz