Crossfit – Sat, Sep 28 TOES TO BAR Toes-To-Bar (Highest level progression for max reps) WOD 1 (AMRAP – Rounds and Reps) 7 Min AMRAP8 TTB10 Goblet squats14/12 Cal RowRest 2 Mins WOD 2 (AMRAP – Rounds and Reps) 7 Min AMRAP20 AbMat Sit-Ups30 Double Unders
Author Archives: Excelsior
Crossfit – Fri, Sep 27 SNATCH Snatch (Snatch 0-4 min 2 Hang Power Snatch per minute 4-5 rest 5-8 2 Hang Snatch per minute 9-10 rest 10-14min 1 Snatch per minute 15- 16 min One Snatch) WOD (AMRAP – Rounds and Reps) 8 Min AMRAP5 Burpee’s10 KB Hang Clean & Jerk 5+5 15 Abmat sit-ups
Crossfit – Thu, Sep 26 FRONT SQUAT Front Squat (3×12@ the same weight ) WOD 1 (AMRAP – Reps) In 4 Mins Row 400mremaining time max Wall Ball 9/7KGRest 1 Min WOD 2 (AMRAP – Reps) In 4 MinsSkip 100remaining time max Box Jump OversRest 1 Min WOD 3 (AMRAP – Reps) In 4 MinsRun […]
Crossfit – Wed, Sep 25 PUSH PRESS Push Press (3×15@same weight ) METCON (AMRAP – Rounds and Reps) 5 Min AMRAP10 Strict Press 30/20kg15 Air Squatsrest 4 mins METCON (AMRAP – Rounds and Reps) 5 Min AMRAP5 Chin Ups8 Ring Dips
Crossfit – Tue, Sep 24 TUESDAY ENDURANCE ENDURANCE (Time) EnduranceIn Pairs3 RoundsRun 1000m together80 Wall Ball 9/7KG40 KB Snatch 20/16KG20 Bar Touching Burpee’s
Crossfit – Mon, Sep 23 TUESDAY ENDURANCE ENDURANCE (Time) EnduranceIn Pairs3 RoundsRun 1000m together80 Wall Ball 9/7KG40 KB Snatch 20/16KG20 Bar Touching Burpee’s
Crossfit – Sun, Sep 22 DEADLIFT Deadlift (3×12 challenging but controlled reps) METCON (AMRAP – Rounds) EMOM 15Min 1: 8 Sumo Deadlift High Pull 30/20KGMin 2: 10 Box step upsMin 3: 20 Hollow Rocks Score out of 15
Crossfit – Sat, Sep 21 HANDSTAND PUSH UP Handstand Push-ups (Skill Focus HSPU Find highest level of progression for 3×5) METCON (AMRAP – Rounds and Reps) 7 Min AMRAP 30 Double Unders 5 C2B Pull-Ups Rest 5 Mins METCON (AMRAP – Rounds and Reps) 7 Min AMRAP 15 HSPU 12 Abmat Sit ups
Crossfit – Fri, Sep 20 SNATCH Snatch (Snatch 0-4 min 2 Hang Power Snatch per minute 4-5 rest 5-8 2 Hang Snatch per minute 9-10 rest 10-14min 1 Snatch per minute) METCON (AMRAP – Rounds and Reps) 6 Min AMRAP 5 Power Snatch 30/20KG 10 Down & Ups
Crossfit – Thu, Sep 19 FRONT SQUAT Front Squat (Front Squat 3×12) WOD (AMRAP – Rounds and Reps) 7min ladder 3-6- 9-12 etc OH Wall Ball Lunges 9/KG Goblet Squats 20/16KG