Crossfit – Fri, Nov 22 CLEAN Clean (Clean High Hang Power Clean 3-3-3-2-2 ( controlled weight with good technique)) WOD (AMRAP – Reps) 3 rounds60 sec Bar Touching Burpee’s60 sec KB Hang Clean & Jerk (switch every 5 reps)60 sec rest then 3 rounds30 sec Bar Touching Burpee’s30 sec KB Hang Clean & Jerk (switch […]
Author Archives: Excelsior
Crossfit – Thu, Nov 21 FRONT SQUAT Front Squat ( Front Squat 3×8@ same weight, challenging but controlled ) WOD (AMRAP – Rounds and Reps) 14 Min AMRAPBuy in- 500m Row intoAMRAP40 Double Unders20 Russian Kettlebell Swings 24/16KG10 Goblet Squats
Crossfit – Wed, Nov 20 WEDNESDAY ENDURANCE WOD 1 (AMRAP – Rounds and Reps) Against a 7min clockRun 500minto ladder3 Thrusters 30/25kg20 Double Unders ,6 +20, 9 +20 etc WOD 2 (AMRAP – Rounds and Reps) Against a 7 min clockRun 500minto ladder6 sit ups (9,12,15,18,21)3 Power Snatch 30/20kg ( 6,9,12,15) WOD 3 (AMRAP – […]
Crossfit – Tue, Nov 19 DEADLIFT Deadlift (Deadlift 3×8 superset with 3 x max pull ups for quality ) WOD (AMRAP – Rounds and Reps) WOD3 rounds3 Min AMRAP3 Deadlifts 50/35 kg6 Lateral Burpee’s9 Air SquatsRest 1 min Score total Round and Reps
Crossfit – Mon, Nov 18 PUSH PRESS Push Press (Push Press 3×8 Superset 45 sec plank ( rotate front, left, right)) WOD (AMRAP – Reps) 10 Rounds30 seconds KB Snatch 24/16KG30 seconds rest for total reps
Crossfit – Sat, Nov 16 CLEAN Clean (Build to a heavy single clean Prioritise good technique over weight *CAP 10 mins Every 2 mins x 6 2 Cleans + Hang Cleans + 2 Front Squats @60% of heavy clean) WOD (Time) 100 Thrusters for time 30/25kg
Crossfit – Fri, Nov 15 PUSH/ PULL Bench Press (Bench Press 4×3 Superset with SA KB Bent over Row 8+8 (tempo 2-1-1-0 ) and 10+10 side plank hip touches) WOD (AMRAP – Reps) 2 Min: Row Cals rest 1 min 2 Min :KB Push Press (swap every 5) rest 1 min 2 Min: AB Mat […]
Crossfit – Thu, Nov 14 BACK SQUAT Back Squat (Back Squat 3×4 ) WOD (Time) WOD Run 500m into 5 rounds 10 Front Rack Lunges 30/25kg 15 Wall Ball 9/7KG after 5 rounds Run 500m (17 min cap)
Crossfit – Wed, Nov 13 SNATCH Snatch (15min to build to a controlled but challenging rep Snatch Pull + Power Snatch + Hang Snatch ) WOD (AMRAP – Rounds and Reps) 10 Min AMRAP 10 TTB 12 Power Snatch 35/25kg 60 Double Unders
Crossfit – Tue, Nov 12 HANDSTAND PUSH UP UNILATERAL MOVEMENT 15 Mins working through the following superset: Strict HSPU’s 45s Wall Ball Lunges 45s Hollow Rocks/Dish-Tucks/or Dish Hold WOD (AMRAP – Rounds and Reps) 15 Min AMRAP Run 500m 20 KB Hang Clean & Clean (change every 5 reps) 24/16KG Skip 75 DUs