Crossfit – Sat, Feb 1 CLEAN AND JERK Clean and Jerk (2 Hang Cleans + 1 Jerk ( build to a challenging weight without compromising technique) ) WOD (AMRAP – Rounds and Reps) WOD 9 Min AMRAP 15 Front Squats 35KG/25kg 15 Russian Swings 24/16KG
Author Archives: Excelsior
Crossfit – Fri, Jan 31 GYMNASTICS AND LONG WOD Handstand Push-ups (Gymnastics HSPU- Build to best set for 7 reps) WOD (AMRAP – Rounds) Long WOD 25 min EMOM 1. 14 KB Snatch 16/12KG 2. 15/12 Cal Row 3. 14 KB Step Ups 4. (X) Strict HSPU – choose a # that challenges you for […]
Crossfit – Thu, Jan 30 SNATCH Snatch (Hang Snatch 3-3-3-3-3-3 ( build to a challenging weight without compromising technique) ) WOD (AMRAP – Rounds and Reps) WOD 10 Min AMRAP 30 Double Unders 12 Hang Snatch 30/20kg 9 TTB
Crossfit – Wed, Jan 29 BENCH PRESS Bench Press (Bench Press Press 4×4 Superset with max Strict Pull-Ups & 8+8 KB 3 Point Rows ) WOD (AMRAP – Reps) 7 Mins Bar Touching Burpee’s * 8 KB Hang Clean & Jerk at the start of each min 16/12 KG Score total BurpeesFinisher: Tabata: Banded pulldowns […]
Crossfit – Tue, Jan 28 TUESDAY ENDURANCE 22 Min Partner AMRAP Run 500m or Row 500m 10 Deadlifts 60/40kg 10 C2B Pull-Up’s 10 Lateral Burpee’s Rest 5 mins Finisher: Tabata Dish/Plank
Crossfit – Mon, Jan 27 BACK SQUAT Back Squat (Back Squat 1×5 @75%, 3×5@80%, 1×5@85%) WOD (AMRAP – Rounds and Reps) 8 Min AMRAP 6 Power Cleans 40/25kg 8 Front Rack Reverse Lunges 12 Hand Release Push-Up’s
Crossfit – Sat, Jan 25 CLEAN AND JERK Clean and Jerk (Clean Deadlift + Hang Clean + Front Squat + Jerk ( Build up to 2 reps with good technique- priorities technique over weight- show at board how not to drop bar)) WOD (AMRAP – Rounds and Reps) WOD 12 Min AMRAP 5 Deadlifts 40/25kg 10 […]
Crossfit – Fri, Jan 24 GYMNASTICS AND CONDITIONING Handstand Push-ups (Build up to highest progression for 1×8) WOD 1 (AMRAP – Rounds and Reps) 10 Min AMRAP 19 Cal Row 19 Wall Ball 9/7KG Rest 5 Mins WOD 2 (AMRAP – Rounds and Reps) 10 Min AMRAP 10 Pull Ups 20 KB Snatch 24/16Kg
Crossfit – Thu, Jan 23 SNATCH Snatch (From the floor; pause below the knee and then pause at mid-thigh 1×2 ( Build up to 2 reps with good technique- priorities technique over weight – show at board how not to drop bar)) WOD (AMRAP – Rounds) EMOM 12 Min 1. 15 Wall Ball Sit Ups […]
Crossfit – Wed, Jan 22 BENCH PRESS Bench Press (Bench Press 4×6 Supeset with Chin Ups 4×8-10 ) WOD 1 (Calories) In 5 mins 50 Bar Touching Burpee’s Into max cal Row WOD 2 (AMRAP – Rounds and Reps) Rest 5 mins 5 Min AMRAP 15 KB Goblet squats 24/16KG 20 Double Unders