Crossfit – Sat, Jan 11 CLEAN AND JERK Clean and Jerk (Every 2 minutes, for 18 minutes of: 2 Cleans + 1 Jerk ( Focus on technique, not weight) ) WOD (AMRAP – Rounds and Reps) WOD8 Min AMRAP8 Front Rack Lunges 40kg/25kg8 Wall Ball 9/ 7 kg
Author Archives: Excelsior
Crossfit – Fri, Jan 10 HANDSTAND PUSH UP Handstand Push-ups (HSPU- progression to best level for 7) WOD (Time) WODFor timeRun/ Row 500m70 Sit-Ups60 KB Swings 24/16KG 50 Burpee’s 40 Air Squats 30 Wall Balls 9/7kg20 HSPU 10 Pull upsRow/ Row 500m
Crossfit – Thu, Jan 9 SNATCH Snatch (Snatch Deadlift + 2 Hang Snatch + 1 OH Squat ( Progress to best quality rep for weight)) WOD (AMRAP – Rounds and Reps) WOD12 Min AMRAP30 Double Unders ( 60 SU)20 KB Lunges 16/12KG30 Abmat sit-ups
Crossfit – Wed, Jan 8 BENCH PRESS Bench Press (Bench Press 4×8 Strict Pull-Up’s 4×6 weighted ) WOD (AMRAP – Rounds and Reps) 10 Min AMRAP5+5 KB Push Press 16/12KG10 Deadlifts 50/35kg15 Air Squats
Crossfit – Tue, Jan 7 TUESDAY ENDURANCE WOD (AMRAP – Rounds and Reps) Partner AMRAP 12 min 12/9 Calories of Rowing 18 Kettlebell Swings (24/16 kg) ( One person completes full round while other does OH Plate hold 20/10KG) 8 min rest WOD 2 (AMRAP – Rounds and Reps) Team of 3 WOD AMRAP 12 […]
Crossfit – Mon, Jan 6 BACK SQUAT Back Squat ( Back Squat 5 Rep Max ( Challenging but good technique for every rep or reduce weight) Will retest at end of 6 week Programme. ) WOD (AMRAP – Rounds and Reps) WOD7 Min Ladder Power Cleans 40/ 25KGWall Ball 9/7KGBurpee 2, 4, 8, 16 etc […]
Crossfit – Sat, Jan 4 TOES TO BAR Toes-To-Bar (Build up to highest level of progression for 8 reps) WOD (AMRAP – Rounds and Reps) 14 min AMRAP 8 Burpee’s 10 Abmat sit-ups 12 KB Swings 24/16kg 24 DUS
Crossfit – Fri, Jan 3
Crossfit – Thu, Jan 2 ENDURANCE WOD 1 (AMRAP – Rounds and Reps) PARTNER WOD Metcon (AMRAP – Rounds and Reps) AMRAP 15 MIN- Share reps1500m Row45 Goblet Squats 24/16KG21 Burpees over the boxRest 10 min WOD 2 Metcon (AMRAP – Rounds and Reps) AMRAP 15 MINRun 1000m Together30 TTB25 GTO Plate 20/15Kg
Crossfit – Tue, Dec 31 BENCH PRESS Bench Press (3×8 Superset 3×8 Ring Rows) WOD (Time) 3 Rounds 25 Deadlifts 60/40kg25 Air Squats25 Sit Ups25 Burpees