Crossfit – Thu, Mar 6 CLEAN Clean (Clean- Build up to 1×3 with a controlled weight) WOD (Time) WOD5RFT8 Power Cleans 40/25kg16 abmat sit ups30 DUs
Author Archives: Excelsior
Crossfit – Wed, Mar 5 PUSH PRESS Push Press (Push Press 3×6 Super Set max pull ups for technique ) WOD (Time) 10 Rounds for Time8 Push Press 40/ 25kg10 Burpees over the bar
Crossfit – Tue, Mar 4 DEADLIFT Deadlift (Deadlift 3×5 Superset with 3 rounds of (x) Strict HSPU ( Challenging number at highest level)) WOD (Time) 3 Rounds for time- Both partners complete both movements in each round. Working at same time. Share Row27 Wall Ball 9/7KG27 Russian Swings 24/16KG800m Row- share
Crossfit – Mon, Mar 3 BACK SQUAT Back Squat (Back Squat 3 x 12 normal pace) WOD (AMRAP – Reps) 3 Rounds4 mins; 500m run into max sit-ups 3 Mins RestScore sit ups
Crossfit – Sun, Mar 2 BACK SQUAT Back Squat (Back Squat 3 x 12 normal pace) WOD (AMRAP – Reps) 3 Rounds4 mins; 500m run into max sit-ups 3 Mins RestScore sit ups
Crossfit – Sat, Mar 1 SNATCH Snatch (0-6 mins – 3 Hang Muscle Snatch 6-12 mins – 2 Hang Snatch 12-18 mins – 1 Hang Snatch for good technique not weight lifted) WOD (AMRAP – Rounds and Reps) 9 Min AMRAP 18 Double Unders 12 KB Snatch 16/12KG 6 TTB
Crossfit – Fri, Feb 28 PARTNER WOD WOD 1 (AMRAP – Rounds and Reps) Partner WOD’s 12 Min AMRAP 12/8 Cal Row 14 Box Step Ups (Partner 1 completes a full round before switching) Rest 6 Mins WOD 2 (AMRAP – Rounds and Reps) 12 Min Ladder 3, 6, 9 etc 3 Bar Facing Burpee’s […]
Crossfit – Thu, Feb 27 CLEAN Clean (3 Position Clean – top down 1×3 for good technique not weight lifted) WOD (AMRAP – Rounds and Reps) 10 Min AMRAP 10 Power Clean 40/25KG 7 Front Squat 30 Lateral Bar Hops
Crossfit – Wed, Feb 26 PUSH PRESS Push Press (Wednesday Push Press 3×8 Superset 3x max pull ups for good technique) WOD (AMRAP – Reps) 5 Rounds 1 Min SA KB Hang Clean & Jerk (switch every 5 reps) 16/12KG 30s Rest 1 Min Ab Mat Sit Ups 30s Rest Score total Reps
Crossfit – Tue, Feb 25 DEADLIFT Deadlift (Deadlift 3×8 HSPU choose a number and scale that is challenging but you know you can commit to for 4 to 5 sets) WOD (AMRAP – Rounds and Reps) 10 Min AMRAP 16 Russian Swings 24/16KG 16 Wall Balls 9/7KG