Author Archives: Excelsior

Crossfit – Mon, Sep 8 BACK SQUAT BS AND ACCESORY (3 Rounds for reps) Back Squat 3 x 10 @ 65% Accesory Upper body pull superset 3 x 10 Superset WOD METCON (AMRAP – Rounds and Reps) 2 Rounds 4 Mins AMRAP 10 KB Snatch 24/16 Kg 16 KB American Swings 24/16 Kg REST 4 […]

Skills work – Sun, Sep 7 RM DEADLIFT RM (Weight) 1 X 1 100%

Crossfit – Sun, Sep 7

Crossfit – Sat, Sep 6 Snatch (3 Rounds for reps) Power Snatch 1×3 TNG Power Snatch 3RM WOD Metcon (AMRAP – Rounds and Reps) Run 500 m 30 Power Snatch 60/40 Kg Run 1000m

Crossfit – Fri, Sep 5

Crossfit – Thu, Sep 4 DEADLIFT (3 Rounds for reps) Deadlift 3×8 SS KB Windmill 3×6 WOD EMOM 16 Mins (AMRAP – Rounds and Reps) 1- 15 Wall Balls 2- 25 Abmat sit ups 3- 15 Box Jumps 4- 220 m Row

Open Gym – Wed, Sep 3 OPEN GYM

Crossfit – Wed, Sep 3 SKILL Hand Stand Walk 15 mins Technique and Skill WOD (AMRAP – Rounds and Reps) WOD 1 6 MINS AMRAP 8 HSPU 15 Wall Ball Cleans Rest 4 mins WOD 2 6 MINS AMRAP 10 Push Press 35/25 Kgs 10 Burpees over de bar Rest 4 mins WOD 3 6 […]

Crossfit – Tue, Sep 2 CLEAN AND JERK Clean Complex (Weight) Clean and Jerk 8 Rounds – Every 2 Mins Clean + Hang Clean + Jerk WOD FOR TIME (Time) Run 500 m 21 KB Swings 24/16 k 21 Abmat sit ups Run 500m 3o KB Lunges 3o Wall Ball 9/7 k Run 500 mm

Crossfit – Mon, Sep 1 BACK SQUAT Back Squat (3 x 12) (Weight) Back Squat 3 x 12 (50%) SS Pull Ups 3 x 10 WOD (AMRAP – Rounds and Reps) 2 Rounds · Mins AMRAP 15 KB Swings 24/16 Kg 10 Box Jump overs Rest 3 mins