CROSSFIT – Thu, 2 Apr PUSH PRESS (Weight) BB PUSH PRESS 4 X 10 PROGRESSIVE 16 MIN EMOM 16 MIN EMOM MIN 1 – 8 PUSH PRESS 30/25KG MIN 2 – 12 PLATE GTO’S 15/10KGMIN 3 – 12/10 CAL ROW MIN 4 – 10 WALK OUT TO PUSH UP
Category Archives: WOD
CROSSFIT – Wed, 1 Apr CLEAN COMPLEX (Weight) CLEAN COMPLEX 5 X 31 DEADLIFT 1 POWER CLEAN 1 HANG POWER CLEAN 1 FRONT SQUAT CHIPPER FOR TIME (Time) CHIPPER FOR TIME 8 GOBLET SQUAT 8 KB RUSSIAN TWISTS 10 HANG POWER CLEAN 35/25KG9 GOBLET SQUAT 9 KB RUSSIAN TWISTS10 HANG POWER CLEAN 35/25KG10 GOBLET SQUAT […]
CROSSFIT – Tue, 31 Mar 30 MIN AMRAP (AMRAP – Rounds and Reps) 30 MIN AMRAP PARTNER BUY IN 1000M ROW 40 KB SNATCH 24/16KG20 KB DEADLIFTS 24/16KG20 BOX JUMP OVERS 10 DOWN UPS
CROSSFIT – Mon, Mar 30 FRONT SQUATS (Weight) 3 X 10 FRONT SQUATSPROGRESSIVE 90 SECS REST BARBELL REVERSE LUNGES (Weight) 3 X 8/8 BB REVERSE LUNGES PROGRESSIVE 90 SECS REST 10 MIN AMRAP (AMRAP – Rounds and Reps) 10 MIN AMRAP 10 KB AMERICAN SWINGS 24/16KG10 WALL BALLS 9/7KG10 PLATE AB MAT SIT UPS 10/5KG
CROSSFIT – Sat, 28 Mar 30 MIN PARTNER AMRAP (AMRAP – Rounds and Reps) 10 KB SQUATS 16/12KG10 PUSH UPS 10 ALT V SIT UPS 100M SPRINT ONE PERSON FINISHES ALL REPS AND SPRINT THEN TAGS PARTNER TO START NEXT ROUND ONE RESTS WHILE OTHER WORKS
CROSSFIT – Fri, 27 Mar DEADLIFT 3RM TEST (Weight) 10 REPS — EMPTY BAR 8 REPS – 40%6 REPS – 60% BUILDING SETS (REST 2 MINS) 3 REPS — 70%3 REPS — 80%3 REPS — 90% FOR TIME (Time) FOR TIME 30 KB DEADLIFTS 24/16KG 27 ALT KB LUNGES LUNGES 24 AB MAT SIT UPS […]
CROSSFIT – Thu, 26 Mar 1-time exercise (AMRAP – Reps) Test 1: Max Handstand Push-Ups 2–3 attempts Test 2: Max Strict Pull-Ups2 attempts TEST 3: MAX PUSH UPS 2 attempts 12 MIN EMOM 12 min EMOM X4 ROUNDS Min 1: 15 Push-ups Min 2: 10 Pull-ups Min 3: 40s Hollow hold
CROSSFIT – Wed, 25 Mar 3RM BENCH TEST (Weight) Goal: Heaviest weight for 3 reps Warm-up Sets10 reps – Empty bar8 reps – 40%6 reps – 60% Building Sets 2.30 MINS REST 3 reps – 70%3 reps – 80%3 reps – 90% 12 MIN AMRAP (AMRAP – Rounds and Reps) 12 MIN AMRAP 12 PUSH […]
CROSSFIT – Tue, 24 Mar SNATCH 3RM (Weight) BUILD TO HEAVIEST 3 Build Sets3 reps @55%3 reps @65%3 reps @75% Test Sets3 reps @80%3 reps @85%3 reps @90–95% 12 MIN LADDER (AMRAP – Rounds and Reps) 12 MIN LADDER 100M RUN AFTER EACH ROUND 4-8-12-16-20-24 ETC KB RUSSIAN SWINGS 24/16KGDB/KB OVER HEAD LUNGES DOWN UPS
CROSSFIT – Mon, Mar 23 3RM Back Squat Test (Weight) Goal: Heaviest weight for 3 reps Warm-up Sets10 reps – Empty bar8 reps – 40%6 reps – 60% Building Sets 2.30 MINS REST 3 reps – 70%3 reps – 80%3 reps – 90% 12 MIN AMRAP (AMRAP – Rounds and Reps) 10 DB/KB THURSTERS 24/16KG12 […]