Crossfit – Fri, Apr 18 SNATCH Snatch (17min Power Snatch + Hang Power Snatch + OH Squat (find a heavy for good technique over weight, must be a controlled lift) ) WOD (AMRAP – Rounds) 4 Rounds 3 Min AMRAP 6 Power Snatch 40/30kg12 V- Ups18 Air Squats 1 Min rest
Author Archives: Excelsior
Crossfit – Thu, Apr 17 SNATCH Snatch (17min Power Snatch + Hang Power Snatch + OH Squat (find a heavy for good technique over weight, must be a controlled lift) ) WOD (AMRAP – Rounds and Reps) 4 Rounds 3 Min AMRAP 6 Power Snatch 40/30kg12 V- Ups18 Air Squats 1 Min rest
Crossfit – Wed, Apr 16 WEDNESDAY CONDITIONING PARTNER WOD (AMRAP – Rounds and Reps) 30 Min AMRAP (partner wod)12 Cal Row 12 Burpee’s 12 Box Jumpsthen switchPartner 1 does a full round before switching
Crossfit – Tue, Apr 15 BENCH PRESS Bench Press (Bench Press 3×6- Superset 3x 10 resistant band row) WOD (AMRAP – Rounds and Reps) WOD13 minutes AMRAP10 SA OH KB 16/ 12KG Lunge 5+515 KB Swings 15 Abmats sit Ups5 Pull Ups
Crossfit – Mon, Apr 14 FRONT SQUAT Front Squat (Front Squat 3×6@ same weight. A challenging weight with good technique, focus on how weight is distributed in feet for good technique.) WOD (AMRAP – Rounds) WOD2 roundsEvery 3 mins 1. Run 500m2. Row 500m3. 120 SU
Crossfit – Sat, Apr 12 ROMANIAN DEADLIFT AND PULL UPS Romanian Deadlift (RDL) (Romanian Deadlift 5-5-5 (heavier than last week with good technique) superset max Push Ups ) WOD (AMRAP – Rounds) OMEM x4 Min 1. 15 Wall Balls 9/7KG 2. 16 KB Snatch 24/16KG 3. 40 DUs 4. Rest
Crossfit – Fri, Apr 11 Unilateral Movements/ Nordic Curls Unilateral Movements Superset Nordic Curls Partner Up 3 Rounds KB Box step Ups 8+8 superset with 1/2 kneeling filly press 8+8 5 Nordic curls after each round. WOD (Time) 2 rounds (13 min cap) Run 500m 40 lunges with the KB in front rack 24/16KG 10 […]
Crossfit – Thu, Apr 10 CLEAN AND JERK Clean and Jerk (Clean and jerk EMOM for 8 mins 1 x Clean then: Split Jerk 4×1 building with each set maintaining technique over weight ) WOD 1 (AMRAP – Rounds and Reps) 5 Min AMRAP 10 Push Press 40/30kg 15 Air Squats Rest 5 Mins WOD […]
Crossfit – Wed, Apr 9 WEDNESDAY ENDURANCE WOD 1 (AMRAP – Rounds and Reps) 16.3 7 Min AMRAP 10 Power Snatch 35/25kg 20 Abmat sit ups WOD 2 (AMRAP – Rounds) 4 Rounds: Every 5 mins Run 500m 25 Wall Balls 9/7K
Crossfit – Tue, Apr 8 BENCH PRESS Bench Press (Bench Press 3×7@same weight (aim for heavier than last week) Superset bent over row 3 of 8+8 ) WOD (Time) For Time 20 Burpee’s 30 KB Swings 24/16KG 40 Thrusters 30/25kg 50 Abmat sit-ups 60 OH Plate lunge 20/10kg