Crossfit – Mon, Nov 11 MONDAY ENDURANCE WOD 1 (AMRAP – Rounds and Reps) Partner WOD 12 Min AMRAP 80 KB Box Step Overs 24/16KG 60 SA KB Push Press 40 KB Snatch 20 TTB 10 Pull-Ups Rest 6 Mins WOD 2 (Time) Partner Relay (3 rounds) for Time 10 Burpee’s Row 400m then tag […]
Author Archives: Excelsior
Crossfit – Sat, Nov 9 CLEAN Clean (Every 2 mins for 14 mins: 3 Position Clean: Hip + Hang + Floor) WOD 1 (AMRAP – Rounds and Reps) 10 Min AMRAP7 C2B Pull-Ups5 Power Cleans 85/50kg
Crossfit – Fri, Nov 8 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 1 (AMRAP – Reps) In a 5 min window50/40 Cal Row, in the remainder of the time max KB Snatch 16/12KG WOD 2 (AMRAP […]
Crossfit – Thu, Nov 7 BACK SQUAT Back Squat (Back Squat 4×4 KB Lateral Box Step Ups 3 x 10+10 ) WOD (AMRAP – Reps) In 8 Mins Run 1000m, remainder of time Max Burpees AB FINISHER
Crossfit – Wed, Nov 6 SNATCH Snatch (Every 2 mins for 14 mins Hang Power Snatch + Hang Power Snatch + Power Snatch) WOD (AMRAP – Rounds and Reps) Filthy 150 WOD 1AMRAP 9 Mins3 Hang Snatch 35/25kg3 Overhead Squats30 Double Unders3/3, 6/6, 9/9 etc adding 3 reps each round
Crossfit – Tue, Nov 5 UNILATERAL MOVEMENT UNILATERAL MOVEMENT 15 Mins working through the following superset:8 Strict HSPU’s45s KB Lunges45s Hollow Rocks/Dish-Tucks/or Dish Hold WOD (AMRAP – Reps) 3 RoundsIn 3 Mins:18/15 Cal Row20 KB Hang Clean & Jerk 16/12KGremainder of time max wall ball 9/7KGrest 3 minsScore total Wall Balls
Crossfit – Mon, Nov 4 MONDAY ENDURANCE WOD 1 (AMRAP – Rounds and Reps) Partner WOD’s* As a team of 2 alternate each movement with your partner*AMRAP 16 Mins10 TTB8 Deadlifts 60/ 40kg6 KB Goblet Squat 24/16KG Rest 8 Mins WOD 2 (AMRAP – Rounds and Reps) 16 Min AMRAP10 Push Press 30/25KG10 Lateral Box […]
Crossfit – Sun, Nov 3
Crossfit – Sat, Nov 2 CLEAN Clean (Take 15 mins to build to a heavy-ish.. Clean + Hang Clean) WOD (Time) For Time Run 500m30 Bar Facing Burpee’s Into 4 Rounds15 Front Squats 40/25kg60 Double Unders(10 min cap)
Crossfit – Fri, Nov 1 PUSH/ PULL Bench Press (Bench Press 3×5 Weighted Pull-Up’s 3×5 ( Use Wall Ball as weight- push for weighted with those capable)) WOD (AMRAP – Rounds and Reps) 5 Min AMRAP10 KB Hang Clean & Jerk (5+5)8 C2B Pull-upsRest 5 Mins WOD 2 (AMRAP – Rounds and Reps) 5 min […]