Crossfit – Mon, Apr 7 FRONT SQUAT Front Squat (Front Squat 3×6 @same weight ( aim for same weight as previous week) ) WOD (AMRAP – Rounds) OMEM x4 Min 1 18/15 cal Row Min 2. 10 KB Squat Cleans 24/16KG. Min 3 12 Box Jump overs. Min 4 Rest Score Rounds complete🏆
Author Archives: Excelsior
Crossfit – Sun, Apr 6 SUNDAY WILDCARD 🃏 WOD (AMRAP – Rounds and Reps) FOR TIME WITH A PARTNER SPLIT REPS AS YOU PLEASE 30 EACH BUY IN 500M RUN TOGETHER 60 KB SWINGS 16KG/12KG 60 BURPEE BOX JUMP OVERS 60 KB PUSH PRESS 16KG/12KG 60 KB SQUATS 24KG/16KG 60 AB MAT SIT UPS 60 […]
Crossfit – Sat, Apr 5 ROMANIAN DEADLIFT/ PULL UPS Romanian Deadlift (RDL) (Romanian Deadlift 5-5-5 ( 3-1 tempo- strong focus on technique) superset pull ups 3×5) WOD (AMRAP – Rounds and Reps) 10 Min AMRAP40 Double Unders20 KB Snatch 24/16KG10 Kipping HSPU
Crossfit – Fri, Apr 4 Unilateral Movements/ Nordic Curls Work with a partner switching- 3 Rounds BARBEL Lunges 8+8 (alternate legs) 1/2 kneeling filly press 8+8 5 Nordic curls after each round WOD (AMRAP – Rounds and Reps) Partner WOD- (You go I go)16 Min AMRAP Run 500m together, 12 Push Press 40/30kg 12 Back […]
Crossfit – Thu, Apr 3 POWER SNATCH Power Snatch (Every 2 mins for 8 Mins two Power Snatch for technique Score last two) WOD (AMRAP – Rounds and Reps) 12 Min AMRAP 15 Power Snatch 60/40kg, 30 Push-Ups
Crossfit – Wed, Apr 2 WEDNESDAY ENDURANCE WOD (AMRAP – Rounds and Reps) 22 Min AMRAP 2 cleans 60/40kg, 4 HSPU, 16 American KB Swings 24/16KG, 16 Ambat sit ups
Crossfit – Tue, Apr 1 BENCH PRESS Bench Press (Bench Press 3×8 @same weight, superset split stance KB row 3×10+10) WOD 1 (AMRAP – Reps) In 6 mins Row 60/50 Cal- into max Push Press 40/25KG Rest 4 minutes WOD 2 (AMRAP – Reps) In 6 minutes Run 500m into max Abmat sit-ups
Crossfit – Mon, Mar 31 FRONT SQUAT Front Squat (Paused Front Squat 3×5@ same weight ) WOD (AMRAP – Rounds and Reps) WOD4 rounds 3 Min AMRAP 3 Burpee’s 8 KB Snatch 24/16KG 9 air squats
Crossfit – Sun, Mar 30 SUNDAY WILDCARD 🃏 5 STATIONS / 4 ROUNDS 2 PER STATION 45 ON 15 OFF STATIONS 1. ROWERS 2. PLATE OVER HEAD SQUATS 3. AB MAT SIT UPS 4. BURPEE TO 2 WALL BALLS 5. KB SWINGS 4 MIN FINISHER
Crossfit – Sat, Mar 29 SNATCH Snatch (Snatch Double- for solid technique with a challenging weight- don’t sacrifice technique) WOD (AMRAP – Rounds and Reps) AMRAP 14min8 Power Snatch 20/25KG16 KB Swings 24/16KG32 Abmat situps