Crossfit – Fri, Jun 13 Gymnastics Toes-To-Bar (Gymnastics-TTB- Highest level progression for 3×8) WOD (Calories) WOD 1- 12 min3 Rounds90sec Max Cal Row – score2:30 Rest Rest 3 min WOD 2 (AMRAP – Rounds) EMOM 12 Mins 1: 10 TTB2: Right Side Plank 40s 3: Left Side Plank 40s4: 35 DUs/70 SUs
Category Archives: WOD
Crossfit – Thu, Jun 12 BACK SQUAT Back Squat (Back Squat 3×10 @ same weight) WOD (Time) 100 Front Rack lunges for time 35/25kg. EMOM = 5 Wall Balls 9/7KG
Crossfit – Wed, Jun 11 SNATCH Snatch (Every 2 Mins x 7: 3 Position Snatch Mid Thigh, Below Knee & Floor ) WOD (AMRAP – Rounds and Reps) WOD9 Min AMRAP 15 Power Snatch 35/25 kg, 30 AbMat Sit-Ups
Crossfit – Tue, Jun 10 TUESDAY CONDITIONING WOD (AMRAP – Rounds and Reps) 25 Min AMRAP:(Partner A completes one full round before B starts) 10 KB Russian Swings 24/16 10 SDHP 40/35kg 35 DUs #AB FINISHER #
Crossfit – Mon, Jun 9 DEADLIFT Deadlift (Deadlift 3×10 @ same weight- for technique) WOD (AMRAP – Rounds) Every 6 mins x 3: 20 KB Thrusters 24/16KGRun 500m
Crossfit – Sat, Jun 7 BENCH PRESS Bench Press (Bench Press 3×12- for unbroken Reps Superset Weighted Glute Raise x8) WOD 1 (AMRAP – Rounds and Reps) 5 Min AMRAP10 Strict Press 35/25kg15 Air Squats Rest 4 min WOD 2 (AMRAP – Rounds and Reps) 5 Min AMRAP5 Pull Ups10 Bench Dips
Crossfit – Fri, Jun 6 HANDSTAND PUSH UP Handstand Push-ups (Max reps) HSPU- best progression level for 8 reps WOD 1 (AMRAP – Rounds and Reps) 8 Min AMRAP8 TTB16 Cal Row 4 min rest WOD 2 (AMRAP – Rounds and Reps) 8 Min AMRAP20 AbMat Sit-Ups30 Double Unders
Crossfit – Thu, Jun 5 BACK SQUAT Back Squat (Thursday- Back Squat 3×10 for Unbroken weight- Full depth or remove weight. Superset 8 KB Windmill each side ) WOOD 1 (AMRAP – Reps) In 5 Mins Run 500mremaining time max Wall Ball 9/7KGRest 3 min WOD 2 (AMRAP – Rounds and Reps) In 5 MinsRun […]
Crossfit – Wed, Jun 4 CLEAN Clean (Every min x 3= 3 Hang Power Clean Every 90 sec x 3= 2 Hang Clean Every 90 sec x 3= 1 Hang Clean Every 2 min x 4= 1 Clean for tecnique not weight) WOD (AMRAP – Rounds and Reps) 5 Min AMRAP 5 Burpees 10 KB […]
Crossfit – Tue, Jun 3 TUESDAY CONDITIONING WOD (Time) In Pairs3 RoundsRun 1000m100 Wall Ball 9/7KG50 KB Snatch 24/16KG30 Burpee’s