Author Archives: Excelsior

Skills work – Sun, Oct 5 Power Snatch (1 x 1) 1×4 1×4 1×3 1×2 1×1 …

Crossfit – Sat, Oct 4 Hang Snatch (3 x 3 Hang Power Snatch 3 x 3 Power Snatch 4 x 1 Hang Snatch) WOD 8 Mins AMRAP (AMRAP – Rounds and Reps) 8 KB Lunges R (24-16 Kg) 8 KB Lunges L (24-16 Kg) 50 DU / 100 SU 8 Burpees

Crossfit – Fri, Oct 3 WOD 1 4 Rounds For time ( YGIG) Partner WOD (4 Rounds for reps) 300 Mts ROW 24 KB Swing (24-16 kg) 12 Pull UPS Rest 4 Mins WOD 2 4 Rounds For time (YGIG) Partner WOD (4 Rounds for reps) HELEN x 4 250 Mts Run (Together) 30 Box […]

Crossfit – Thu, Oct 2 Romanian Deadlift (RDL) (3×6 SS Bench press 3 x 6) WOD 45 Sec work 14 sec rest 4 rounds 1- KB Farmers carry 2-Standing BB Tri Extensions 3-Push UPS 4- ABS-Straight ley crunches

Crossfit – Wed, Oct 1 HSPU Skill Works WOD 6 Rounds For Time (6 Rounds for reps) 5 Burpees WB 30 DU/60 SU 5+5 Devil Press KB (16-10 Kg) 20 Sit UPS

Crossfit – Tue, Sep 30 Hang power Clean and Jerk (2 Rounds for reps) 1×2 WOD CHIPPER TC- 13 Mins (Time) 30 STO (35-25 Kg) 15 Burpees Bar Jumps 30 Thruster (35-25 Kg) 15 Burpees Bar Jumps

Crossfit – Mon, Sep 29 Back Squat (3X3 @90%) SS 3×5 Deficit KB DL (24-26 Kg) WOD AMRAP 3 Mins- 3 Rounds (AMRAP – Rounds and Reps) 12 KB Cleans (24-26 Kg) 6 TTB/12 K2E 3 Burpees FINISHER ABS

Crossfit – Sun, Sep 28 GUIDOS WILDCARD

Skills work – Sun, Sep 28 Front Squat (1×1 100%)

Crossfit – Sat, Sep 27 Hang Snatch (1 x 1 Building to a challenging weight for a good technique) WOD 5 Rounds (AMRAP – Rounds and Reps) 3 Mins AMRAP 3 Power Snatch (50-35 Kg) 6 Burpees 9 Air Squat