Crossfit – Thu, Oct 31 BACK SQUAT Back Squat (Back Squat 3×6 Front Rack BB Step Up’s 3 x 8 each leg ) WOD (AMRAP – Reps) WOD In 9 MinsRow 1000m50 Barbell Thrusters 20/15kginto max bar hop burpee’s (score)
Author Archives: Excelsior
Crossfit – Wed, Oct 30 SNATCH Snatch (Hang Snatch + Snatch every 2 mins x 6 ) WOD (AMRAP – Rounds and Reps) In 10 mins150 SUInto AMRAP7 Power Snatch 35/25 kg7 OH Squats7 TTB
Crossfit – Tue, Oct 29 HSPU HSPU 15 Mins working through the following superset:Strict HSPU’s45s KB Lunges ( KB at chest)45s Dish Hold WOD (AMRAP – Rounds and Reps) WOD12 Min AMRAP10 KB Hang Clean + Jerk15 Wall Balls 9/7 KG20 Abmat sit-ups
Crossfit – Mon, Oct 28 MONDAY ENDURANCE WOD 1 (AMRAP – Rounds and Reps) Partner WOD- Share all, You go I gon 10 Mins140 Cal Rowinto AMRAP30 SDHP 35/25kg60 lateral bar hopsRest 5 Mins WOD 2 (AMRAP – Rounds and Reps) In 10 MinsBuy in 20 Pulls Upsinto AMRAP:20 Shoulder to Overhead 35/25kg20 Box Jump […]
Crossfit – Sun, Oct 27
Crossfit – Sat, Oct 26 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, Oct 25 BENCH PRESS 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 […]
Crossfit – Thu, Oct 24 BACK SQUAT Back Squat (Back Squat 3×6 Barbell Front Rack Step Ups 3 x 8 each leg ) WOD (Time) WODFor time in any order-50 Cal Row40 Wall Ball 9/7KG30 Box Jumps20 Abmat sit ups 10 Burpees
Crossfit – Wed, Oct 23 SNATCH Snatch (Take 15 mins to build to a heavy-ish Snatch + Hang Snatch) WOD (AMRAP – Rounds and Reps) 11 Min AMRAP12 Snatch 30/ 20KG8 TTB50 DUs
Crossfit – Tue, Oct 22 UNILATERAL MOVEMENT UNILATERAL MOVEMENT Unilateral Movements (last week, next week leads to strict HSPU)4-5 rounds (15 mins)1/2 keeling Arnold press 8+8Single leg deadlift 6+6Dish 30s WOD 1 (AMRAP – Rounds and Reps) In 9 MinsRow 1000m then AMRAP6 Burpee’s12 KB Push Press 16/12KG