Crossfit – Mon, Feb 24 BACK SQUAT Back Squat (Back Squat 3 x 12 4 seconds down/ 2 second pause at bottom ) WOD (Calories) 3 Rounds 3 mins; 20 Burpee’s into max Cal Row 3 Mins Rest Score Row Cal
Author Archives: Excelsior
Crossfit – Sat, Feb 22 PARTNER WOD WOD (AMRAP – Rounds and Reps) In Teams of 230 min AMRAP60 Cal Row50 KB Snatch 16/12KG40 Wall Ball 9/7KG30 KB Hang Clean & Jerk20 Pull- Ups
Crossfit – Fri, Feb 21 SNATCH Snatch (0-6 mins – 3 Hang Muscle Snatch 6-12 mins – 2 Hang Power Snatch 12-18 mins – 1 Hang Power Snatch) WOD (AMRAP – Rounds and Reps) 10 Min AMRAP30 Double Unders6 Hang Power Snatch 40725kg12 TTB
Crossfit – Thu, Feb 20 CLEAN Clean (3 Position Clean – top down 1×3 for sound technique not weight lifted. ) WOD (Time) WOD30 sit ups20 air Squats8 Power Clean 40/30KGRun 250m30 sit ups20 Air squats6 Power Clean 40/30KG250m run30 sit ups20 Air Squats4 Power Clean 40/30KGRun 250m30 sit ups20 Air Squats2 Power Clean 40/30KGRun […]
Crossfit – Wed, Feb 19 PUSH PRESS Push Press (Press 3×8 superset set with Strict Pull-Ups 3 x4 at most challenging level) WOD (AMRAP – Rounds and Reps) 7 Min AMRAP20 KB push presses 16/12KGkg 40 double unders AB FINISHER
Crossfit – Tue, Feb 18 DEADLIFT Deadlift (Deadlift 3×8 SHSPU choose a number and scale that is challenging but you know you can commit to for 5-6 sets) WOD (AMRAP – Rounds and Reps) 9 Min AMRAP12 Russian KB Swings 24/16KG16 KB Lunges
Crossfit – Mon, Feb 17 BACK SQUAT Back Squat (Paused Back Squat 3 x 14 4 seconds down/ 2 second pause at bottom ) WOD (Calories) 3 Rounds1 min of Wall Ball 9/7KGRest 90 seconds1 min of Rowing for caloriesRest 90 secondsCount Total Calories
Crossfit – Sat, Feb 15 SNATCH Snatch (Snatch Power snatch heavy 3 with good technique(not TNG) First week of new program test to work on technique.) WOD (AMRAP – Rounds and Reps) 11 min AMRAP 3 Burpees 5 power snatch @70-75% of heavy 3 7 TTB
Crossfit – Fri, Feb 14 FRIDAY ENDURANCE WOD (AMRAP – Rounds and Reps) CrossFitters for Bushfire Relief “Bommerang WOD” In teams of 2 or 3 28 minute AMRAP 23 Burpees 48 Air Squats Rest 10 Mins Split Jerk (15-17 Mins to work to a heavy Split Jerk- with sound technique )
Crossfit – Fri, Feb 14 FRIDAY ENDURANCE WOD (AMRAP – Rounds and Reps) CrossFitters for Bushfire Relief “Bommerang WOD” In teams of 2 or 3 28 minute AMRAP 23 Burpees 48 Air Squats Rest 10 Mins Split Jerk (15-17 Mins to work to a heavy Split Jerk- with sound technique )