Crossfit – Thu, Oct 10 BACK SQUAT Back Squat (Back Squat 3 x 8 Barbell Reverse Lunges 3 x 8 each leg) WOD (AMRAP – Reps) 10 rounds20 seconds: Bar Touching Burpee’s10 seconds: Rest
Author Archives: Excelsior
Crossfit – Wed, Oct 9 POWER SNATCH Power Snatch (Weight) WOD (Time) For Time Run 500m20 Hang Power Snatch 42.5/30kgRun 500m20 Push Press 42.5/30kgTime Cap 12min
Crossfit – Tue, Oct 8 UNILATERAL MOVEMENT 1-time exercise Unilateral Movement4-5 rounds (15 mins)1/2 keeling Arnold press 8+8Single leg deadlift 6+6Dish 30s WOD (AMRAP – Rounds) OMEM 18Min 1: 18/15 Cal RowMin 2: 8 Burpee Box Jump OversMin 3: Rest
Crossfit – Mon, Oct 7 MONDAY ENDURANCE WOD 1 (Calories) Partner WODIn 15 Mins:Max Cal RowGuys switch every 15 cals girls every 10 (5 devils press before switching)rest 10 mins WOD 2 (AMRAP – Rounds and Reps) 15 Min AMRAPPartner A completes one full round before Partner B starts12 Deadlifts 70/50kg9 Box Jump Overs6 TTB
Crossfit – Sat, Oct 5 HANDSTAND PUSH UP Handstand Push-ups (Max reps) 1-time exercise (AMRAP – Rounds) EMOM 9 Mins 1: 10 HSPU2:Plank 40s, 3: 60 single unders
Crossfit – Fri, Oct 4 SNATCH Snatch (Snatch Every 2 Mins x 7: 3 Position Snatch Mid Thigh, Below Knee & Floor) 1-time exercise (AMRAP – Rounds and Reps) 12 Min AMRAP 12 Power Cleans 16/12kg30 AbMat Sit-Ups 500m run
Crossfit – Thu, Oct 3 FRONT SQUAT Front Squat (3×12) WOD (Time) 100 Front Rack lunges for time 30/25KGAt the start of each minute perform 5 Wall Ball 9/7KG
Crossfit – Wed, Oct 2 PUSH PRESS Push Press (Weight) WOD (AMRAP – Rounds and Reps) 4 Rounds: AMRAP 3 Mins 5 Strict Press 30/20KG10 Push Ups, 15 Air Squats.Rest 1 min between rounds Score total
Crossfit – Tue, Oct 1 TUESDAY ENDURANCE PARTNER WOD (AMRAP – Rounds and Reps) Endurance25 Min AMRAP:(Partner A completes one full round before B starts) 10 KB Russian Swings24/16KG10 SDHP 35/25kg 10 Pull-ups
Crossfit – Mon, Sep 30 DEADLIFT Deadlift (3×12) WOD (AMRAP – Rounds) Every 5 mins x 3: 9 Thrusters 30/20kg Run 500m Score out of 3