Crossfit – Mon, Dec 16 PUSH PRESS Push Press (Push Press 3×7 Superset 3 x max pull ups for technique) WOD (AMRAP – Rounds and Reps) 10 Min Ladder 2-4-6-8-10-12-etc Power Snatch 30/20kg Overhead Squat Bar Facing Burpee’s
Author Archives: Excelsior
Crossfit – Sat, Dec 14 HANDSTAND PUSH UP Handstand Walk (Gymnastic’s conditioning: Handstand Walks Work towards highest level for 5 Reps) WOD (AMRAP – Rounds and Reps) WOD10 Min AMRAP10 Burpee Box Jump Overs18/16 Cal RowRest 5 Mins WOD 2 (AMRAP – Rounds and Reps) 10 Min AMRAP30 Air Squats15 HSPU
Crossfit – Fri, Dec 13 CLEAN Clean (3 Position Power Clean: Floor + Above Knee + Hip Build to 3 reps for good technique) WOD (AMRAP – Reps) WOD10 Rounds30s KB Hang Clean & Jerk (switch every 5 reps) 16/ 1230s rest
Crossfit – Thu, Dec 12 FRONT SQUAT Front Squat (Front Squat 4×6) WOD 9 Min AMRAP15 SDHP 35/25kg30 Double Unders AB finisher
Crossfit – Wed, Dec 11 WEDNESDAY ENDURANCE WOD 1 (AMRAP – Rounds and Reps) Partner AMRAP- Share30 Mins50 Cal Row40 Push Press 40/30kg30 Front Squats20 KB Snatch 16/12 KGRun 500m
Crossfit – Tue, Dec 10 DEADLIFT Deadlift (Deadlift 3×5 superset with 3 x max for quality push ups WOD) WOD (AMRAP – Rounds and Reps) 12 Min AMRAP12 SA KB Push Press 6+612 KB Lunges (alternating)
Crossfit – Mon, Dec 9 PUSH PRESS Push Press (Push Press 3×5) WOD (AMRAP – Rounds and Reps) In 12 Mins 2 rounds 10, 12, 14 etc Power Snatch 30/25kg 10, 12, 14 etc Pull-Ups 10, 12, 14 Abmat sit ups etc. until the 12 mins is up
Crossfit – Sat, Dec 7 Saturday Gymnastic’s Toes-To-Bar (20 min Gymnastics’ conditioning: focus is on TTB & C2B/Pull-Up efficiency Best set for 7 each unbroken) WOD (AMRAP – Rounds and Reps) 20 min AMRAPRun 500m8 TTB12 OH KB Lunge 16/12 KG8 C2B12 OH KB Lunge
Crossfit – Fri, Dec 6 CLEAN Clean (Power clean 3-3-3-2-2 Build for technique rather than weight) 1-time exercise (AMRAP – Rounds and Reps) CrossFit Open WOD 15.4 (Power Cleans & HSPU)AMRAP 8 Min3 HSPU , 6, 9, 12 etc3 Power Cleans, 6, 9, 12 etc
Crossfit – Thu, Dec 5 FRONT SQUAT Front Squat (Front Squat 4×6) WOD (AMRAP – Reps) 6 rounds30s Air Squats30s Rest30s Bar Touching Burpee’s30 s Rest Score Burpee’s