Crossfit – Wed, Jul 24 BENCH PRESS Bench Press (3×15 @same weight) METCON (Time) 5 rounds for time: Run 500 10 KB Clean 24/16 KG ,12 HSPU
Author Archives: Excelsior
Crossfit – Tue, Jul 23 PULL UPS PLUS SUPERSET Pull-ups (Max reps) (15 mins) Pull-ups Intermediate Group A) 3 x 5 Strict Pull-Ups Superset with 60: plank each side B) 3 x 20 second Chin-over-Bar Hold Superset with 10 ring rows Beginners Group A) 3 x 3 Pull ups with most challenging band Superset -30 […]
Crossfit – Mon, Jul 22 BACK SQUAT Back Squat (3×12 at same weight- Challenging but sound form) METCON_ LADDER (Time) FOR TIME 21-18-15-12-9 Wall Ball 9/7 KG Burpees 10 min Cap
Crossfit – Sat, Jul 20 DEADLIFT Deadlift (5×2)@80% Deadlift (5×2@80%) METCON_TIME (Time) For Time5 Rounds20 Russian Swings20 Russian Twists (20/16lb medball)20 Sit Ups
Crossfit – Fri, Jul 19 FRIDAY ENDURANCE Metcon (AMRAP – Rounds) (AMRAP – Rounds and Reps) 35′ EMONA) 10-13 Wall balls 9/7 KGB) 8-10 burpeesC) 30 JJD) 10-16 Ktb Snatch E) Rest Finisher 400, Row
Crossfit – Thu, Jul 18 BENCH 5×5 @90% of 5 rep max Alternating KB bicep curls (2 X 12 Each Arm) Bench Press (Weight) Metcon (AMRAP – Rounds) (AMRAP – Rounds and Reps) 4 Rounds Every 5 mins: 21/18 cal row 15 Push Ups 9 TTB
Crossfit – Wed, Jul 17 BACK SQUAT Back Squat (5×5 Find a challenging weight for unbroken reps and sound technique) Metcon (AMRAP – Rounds and Reps) (AMRAP – Rounds and Reps) 12’ AMRAP10 KB Russian Swing 24/16Kg10 Box Step Up10 KB Shoulder to Overhead10 Sit Ups
Crossfit – Mon, Jul 15 UPPER BODY PUSH AND PULL Shoulder Press (3×5 Strict Press superset 3 x 5 pull ups) METCON (4 Rounds for reps) 4 RFT Run 300m/ Row 400m 15 Thrusters 40/30kg 30 Abmat sit ups
Crossfit – Thu, Jul 11 DEADLIFT Build up to challenging but confident sets of 3×3 Deadlift (3×3 Dealift Superset 3×8+8 Filly Press) AMRAP (AMRAP – Rounds and Reps) 8 min AMRAP 16 KB swing(American) 24/16kg 8 Burpees 8 Box Jump overs
Crossfit – Mon, Jul 8 BACK SQUAT 5-4-3-2 Back Squat (5-4-3-2) AMRAP 5 min (AMRAP – Reps) 500/400m Row Max Kettlebell Thrusters 24/16 Kg REST 5MIN AMRAP 5 min (AMRAP – Reps) 500/400m Row Max Toes to Bar/ Knees to Chest