Crossfit – Tue, Aug 27 TOES TO BAR Toes-To-Bar (TTB 3×10 TTB ( Highest level progression) Superset glute bridge 1×10 ( 3 sec pause) ) METCON (Calories) 4 Rounds Min 1: Max Cal Row Rest 1 Min Min 2: Max Double Unders Rest 1 Min Score total Calories
Author Archives: Excelsior
Crossfit – Mon, Aug 26 BACK SQUAT Back Squat (4×5 @same weight ) METCON (AMRAP – Rounds and Reps) 9 Min Ladder 2 Deadlifts 40/25kg 2 Wall balls 9/7kg 4,4,6,6,8,8,etc
Crossfit – Sat, Aug 24 SNATCH Snatch (Hang Snatch + Low Hang Snatch + Snatch 0- 3 Power Snatch 4-5 Rest 5-8 3 Snatch 9-10 rest 10-12 1 Snatch) METCON (AMRAP – Rounds and Reps) 3 rounds of 4 Min AMRAP: 3 Power Snatch 30/25KG 6 push ups, 9 air squats. Rest 2 mins
Crossfit – Fri, Aug 23 FRIDAY ENDURANCE METCON (AMRAP – Rounds and Reps) 12 Min AMRAP Row 600/ Run 500 16 KB Hang Clean & Jerk 8 TTB Rest 6 mins METCON (AMRAP – Rounds and Reps) 12 Min AMRAP 12 Russian KB Swings 12 Ab-Mat Sit-Ups 12 Pull-Ups
Crossfit – Thu, Aug 22 DEADLIFT Deadlift (3×3 @same weight) METCON (AMRAP – Reps) 5 Rounds In 2 mins 10 Goblet Squat 24/16KG 10 KB OH Lunges Max Box Jumps in remaining time
Crossfit – Wed, Aug 21 BENCH PRESS Bench Press (Bench Press 3 x 8 @ same weight) METCON (AMRAP – Reps) 10 rounds 30 seconds Burpee’s 10: Rest 20 second Abmat Sit Ups Score total amount ofor Burpees
Crossfit – Tue, Aug 20 PULL UPS Pull-ups (Progression – 2x 10 second hold – 2×5 bar over chin hold – 1×5 highest level ( this means either normal pull up or with a band) 3×5 Pull ups at highest level With Superset 60 second plank) METCON (AMRAP – Rounds and Reps) 8 Min AMRAP16 […]
Crossfit – Mon, Aug 19 BACK SQUAT Back Squat (Back Squat 4 x 5@same weight) METCON (AMRAP – Rounds and Reps) 5 Rounds Every 2:30 mins 12 Russian Swings 6 Push Press 40/30KG 21 Double Unders or 42 Single Unders
Crossfit – Sun, Aug 18
Crossfit – Sat, Aug 17 SNATCH Power Snatch (0-3 mim= 3 Snatch 4 min rest 0-6 min= 3 Squat Snatch 7-9 min = 1 Squat Snatch) METCON (AMRAP – Rounds and Reps) 8 Min Ladder 3 Power Snatch 35/25kg, 3 OHS, 3 Burpee’s increasing by a factor of 3 each round