Crossfit – Mon, Oct 21 MONDAY ENDURANCE WOD 1 (AMRAP – Rounds and Reps) Partner WOD 0-18 mins WOD 1- Run together and share the restRun 500m 40 Deadlifts 75/50kg-80 OH KB Lunge 20/16KG 40 KB Box Step Ups WOD 2 23-41 mins WOD 210 KB Snatch 24/16KG5 Down & Ups10 Abmat sit-upsOne partner completes […]
Author Archives: Excelsior
Crossfit – Sun, Oct 20
Crossfit – Sat, Oct 19 CLEAN Clean ( 3 Position Clean x 7 ( progressive loading) The three positions are working from the top down: 1 – High Hang (Pockets) 2 – Above Knee 3 – The Floor) WOD (AMRAP – Rounds and Reps) Strength in Depth WOD 1 (11 min cap) 20 STO 25/15kg […]
Crossfit – Fri, Oct 18 PUSH/ PULL Bench Press (Bench Press 3×5 superset Weighted Pull-Up’s 3×5 ) 1-time exercise (AMRAP – Rounds and Reps) 10 Min AMRAP 5 C2B Pull-ups 10 KB Hang Clean & Jerk 16/12KG 30 Double Unders
Crossfit – Thu, Oct 17 BACK SQUAT Back Squat (Back Squat 3 x 8 ( Heavier than last week) Barbell Lunges 3 x 8 each leg ) WOD (Time) WOD 4 rounds for Time 15 Wall Ball 9/7KG 10 Burpee’s Row 250/ 80 SUs alternate
Crossfit – Wed, Oct 16 SNATCH Power Snatch (EMOM x3 2 Hang Muscle Snatch Rest 1 Min Every 90s x 3 2 Hang Power Snatch Rest 1 Min Every 2 mins x 3 1 Power Snatch ( Score)) WOD (AMRAP – Rounds and Reps) 2 Rounds AMRAP 4 mins 10 Power Snatch 30/20kg 15 Bar […]
Crossfit – Tue, Oct 15 UNILATERAL MOVEMENT 1-time exercise 4-5 rounds (15 mins)1/2 keeling Arnold press 8+8Single leg deadlift 6+630 seconds Abmat sit ups WOD (Time) 4 rounds for Time 8 Sumo Deadlift High Pull 40/25kg 20 (10+10) KB Push Press 16/12KG Run 250m ( Half of Block)
Crossfit – Mon, Oct 14 WOD 1 (AMRAP – Rounds and Reps) AMRAP 10 Mins15/12 Cal Row12 KB Swing 24/16KGrest 5 mins One partner performs a complete round of the AMRAP before switching. WOD 2 (AMRAP – Rounds and Reps) 10 Min AMRAPAMRAP10 Deadlifts 60/40kg12 Wall Ball 9/7KG One partner performs a complete round of […]
Crossfit – Sat, Oct 12 CLEAN Hang Clean (Hang Clean (3-3-3-3-3 progressive loading)) WOD (Time) One round for timeRun or Row 500m21 Wall Ball 9/7KG15 Russian Swings 20/16kg9+9 KB Hang Clean & Jerk Run or Row 500m
Crossfit – Fri, Oct 11 PUSH/ PULL Bench Press (Superset Bench Press 3×5 & superset Weighted Pull-Up’s 3×5) WOD (Time) 50 Ab Mat Sit-ups50 Double Unders1 Round of Cindy (5 pullups, 10 pushups and 15 squats)40 Ab Mat Sit-ups40 Double Unders1Round of Cindy30 Ab Mat Sit-ups30 Double Unders1 Round of Cindy20 Ab Mat Sit-ups20 Double […]