Crossfit – Mon, Aug 5 BACK SQUAT Back Squat (4×8 @same weight) METCON (Time) 5 Rounds for Time 10 Bar touching burpees 20 Wall Ball 9/7KG
Author Archives: Excelsior
Crossfit – Sat, Aug 3 Power Snatch (0-3 mins – 3 Power Snatch 4-5-mins – Rest Every 5-8min – 3 Power Snatch) METCON (Time) Row 200m 20 Power Snatch 30/20kg Row 200m 20 Push Press 30/20kg Row 200m 20 Power Snatch Row 200m 20 Push Press Row 200m (18 min cap)
Crossfit – Fri, Aug 2 FRIDAY ENDURANCE METCON (AMRAP – Rounds and Reps) In 7 min Run 500m AMRAP 6 Thrusters 30/25kg 20 Double Unders rest 5 mins In 7 min Run 500m AMRAP 6 TTB 6 Thrusters 30/25kg rest 5 mins IN 7 MIN Run 500m AMRAP 6 SDHP 30/25kg 6 Push Press Score […]
Crossfit – Thu, Aug 1 DEADLIFT Deadlift (3×5 @same weight (Heavier than last week)) METCON (AMRAP – Rounds and Reps) AMRAP 10 min10 Deadlifts 50/35Kg15 Air Squats20 Lateral Bar Hops
Crossfit – Wed, Jul 31 BENCH PRESS Bench Press (3×12@ same weight ( Heavier than last week)) METCON (AMRAP – Rounds and Reps) 4 Rounds 1st 90s: 20 KB Snatch 2nd 90s: 20 Deficit Push-Ups 3rd 90s: 20 Calorie Row Score out of 12 rounds.
Crossfit – Tue, Jul 30 TOES TO BAR Strict Toes-To-Bar (3×5 best set) KIPPING TOES-TO-BAR A) Beginner- 5x 10 seconds hold Intermediate 5 x4 Pull Ups B) Beginner-3 x5 Knees to chest Intermediate 3×5 Strict toes to bar METCON (Time) Annie for Time 50-40-30-20-10: Double Unders Sit Ups
Crossfit – Mon, Jul 29 BACK SQUAT Back Squat (2×12@ same weight ( Try to increase from last week)) METCON (AMRAP – Rounds and Reps) OMEM 12 Min 1: 18/15 Cal Row Min 2: 8 Burpee Box Jump Overs Min 3: Rest
Crossfit – Sat, Jul 27 Power Snatch (0-3min- 3 Power Snatch 3-5 min REST (Add weight) 5-8 min- 3 Power Snatch) METCON (AMRAP – Rounds and Reps) AMRAP 13 min Row 600m/ Run 500m 13 KB Snatch 24/16KG 13 Abmat sit ups
Crossfit – Fri, Jul 26 FRIDAY ENDURANCE METCON (Time) Run 1 mile/1250m Row into 6 rounds 10 Front Rack Lunges 40/27.5kg 15 Wall Ball after 5 rounds Run 1 mile/ 1250m Row
Crossfit – Thu, Jul 25 DEADLIFT Deadlift (Deadlift 3 x 5 all at the same weight Challenging but controlled weight.) METCON (AMRAP – Rounds and Reps) 9 Min AMRAP: 12 Russian Swings 24/16KG 16 Box Step Overs