Crossfit – Tue, Mar 18 DEADLIFT Deadlift (Deadlift 1×3 ( This will be a challenging weight but with total control lifting bar and putting down)) WOD (Time) For Time 27-21-18-15-12-9Wall Ball 9/7KGRussian Swings 24/16KG
Author Archives: Excelsior
Crossfit – Mon, Mar 17 BACK SQUAT Back Squat (Back Squat 3 x 10 ) WOD (AMRAP – Reps) 3 Rounds (goal is to stay consistent across all 3 rounds)1 min Rowing for CaloriesRest 60 seconds1 min Burpee’sRest 60 seconds1 min Double UndersRest 60 secondsScore Total Reps
Crossfit – Sat, Mar 15 POWER SNATCH Snatch (Power Snatch – double – for good technique not weight) WOD 1 (AMRAP – Rounds and Reps) 5 Min AMRAP 7 TTB 14 Box Step Ups Rest 5 Mins WOD 2 (AMRAP – Rounds and Reps) 5 Min AMRAP 14 DB Snatch 16/12KG 28 Double Unders
Crossfit – Fri, Mar 14 FRIDAY ENDURANCE WOD (AMRAP – Rounds and Reps) Partner WOD- one person working at a time 15 Min Ladder 10 Cal Row 10 Thrusters, 20, 20, 30, 30, 40, 40 until time! 30/20KGRest 10 Mins WOD (AMRAP – Rounds and Reps) 15 Min AMRAP 15 Pull-Ups 10 Burpee Box Jump […]
Crossfit – Thu, Mar 13 CLEAN Build up to 1×1 Hang Clean + Clean – for good technique not weight WOD (AMRAP – Rounds and Reps) 14 Min AMRAP5 Power Cleans 50/30kg10 Jumping Lunges15 AbMat Sit-Ups
Crossfit – Wed, Mar 12 PUSH PRESS Push Press (Press 3×5 Superset Max strict pull ups ) WOD (AMRAP – Rounds and Reps) 10 min AMRAP20 KB Push Press 16/14KG20 Air Squats40 Double Unders
Crossfit – Tue, Mar 11 DEADLIFT Deadlift (Deadlift 3×5 Superset with 5 rounds of (x) Strict HSPU) WOD (AMRAP – Rounds and Reps) AMRAP 12 Mins 4 C2B Pull-Ups 8 KB SDHP 24/16KG 12 Russian KB Swings
Crossfit – Mon, Mar 10 BACK SQUAT Back Squat (Back Squat 3 x 10 ( 4 seconds down 2 second pause) ) WOD (Calories) 3 Rounds (14 mins) 90 sec Row for calories 1 Min Rest 90 sec max Wall Ball 9/7KG 1 Min Rest Score Cal Row
Crossfit – Sat, Mar 8 POWER SNATCH Snatch (Power snatch heavy 3 (not TNG) For technique with a comfortable weight) WOD (AMRAP – Rounds and Reps) 11 min AMRAP4 Burpees 8 power snatch @50% of heavy 316 Sit ups
Crossfit – Fri, Mar 7 FRIDAY ENDURANCE WOD 1 (AMRAP – Rounds and Reps) Wod 110min15/12 Cal Row12 KB Snatch 16/12KG rest 5 mins WOD (AMRAP – Rounds and Reps) Wod 210 Min AMRAP10 Deadlifts 50/35kg12 Wall Ball 9/7KG rest 5 Mins WOD 3 (Distance) In 6 mins max distance row