Crossfit – Fri, Sep 6 SNATCH Snatch (Snatch 0-3 min- 3 Power Snatch 3-4 min Rest 4-10 min Every 2 min 2 Snatch ) METCON (AMRAP – Rounds and Reps) 7 Min AMRAP 21 Double Unders/ 42 Single Unders 14 KB Snatch 20/16kg
Author Archives: Excelsior
Crossfit – Thu, Sep 5 FRONT SQUAT Front Squat (Front Squat 4×8 @ same weight) 1-time exercise (AMRAP – Rounds and Reps) Front Squat 4×813 Min AMRAP5 Burpess10 Deadlifts 40/25 KG20 Abmat situps
Crossfit – Wed, Sep 4 PUSH PRESS Push Press (Push Press 4×12) METCON (AMRAP – Rounds) Every 90s x4 1st 90s: 20 KB Snatch 24/16KG 2nd 90s: 20 Deficit Push-Ups 3rd 90s: 20 Cal Row Score out of 12 rounds
Crossfit – Tue, Sep 3 TUESDAY ENDURANCE PARTNER WOD (AMRAP – Rounds and Reps) Endurance Partner WOD 30 Min AMRAP (partner) Run 500m together40 Wall Ball Cleans each Row 800m (400m each one at a time)30 TTB eachRow 800m (400m each)20 SDHP 40/25KG (Share- one person at a time)
Crossfit – Mon, Sep 2 DEADLIFT Deadlift (Deadlift 4×8@ sam weight) METCON (AMRAP – Rounds and Reps) 15 Min AMRAP 14 Wall Balls 9/7KG 14 KB Lunges 20/16KG ( Hold KB at chest) Run 500m after each two rounds
Crossfit – Sun, Sep 1
Crossfit – Sat, Aug 31 SNATCH Snatch (5×3 3 minutes per round) METCON (Time) Nancy: 5 Rounds for time Run 500 m 15 OH Squats 40/25kg
Crossfit – Fri, Aug 30 FRIDAY ENDURANCE (Time) Kalsu: For time 500m run100 Thrusters for time 40/25 kg There is 5 burpee’s at the start of every minute 500m run
Crossfit – Thu, Aug 29 DEADLIFT Deadlift (Deadlift 3 x 3 @ same weight ( heavier than last week)) METCON (AMRAP – Rounds and Reps) 9 Min AMRAP12 Wall Balls 9/7kg12 KB Russian swings 24/1612 Abmat sit ups
Crossfit – Wed, Aug 28 BENCH PRESS Bench Press (Bench Press 3 x 8 @ same weight) METCON (AMRAP – Rounds and Reps) 5 Min AMRAP 10 Strict Press 30/20kg 20 Lunges rest 4 mins METCON (AMRAP – Rounds and Reps) 5 Min AMRAP 10 KB Thruster 24/16KG 10 Ring Dips/ Bench Dips