Crossfit – Wed, Aug 27
Category Archives: WOD
Crossfit – Tue, Aug 26 SNATCH Snatch (Snatch-Power Snatch + Hang Power Snatch + Hang Snatch- Build to One Rep of sound technique) WOD (AMRAP – Rounds and Reps) WOD 9 Min Ladder 2 Power Snatch 30/ 20 kg 2 Front Rack Lunges 2, 2, 4, 4, 6, 6, 8, 8…….. AB FINISHER
Crossfit – Mon, Aug 25 BACK SQUAT Back Squat (Back Squat 3×7 SS Bent over KB Rows 3×7) WOD (AMRAP – Rounds) Every 3 Mins for 5 Rounds ( Work in pairs- one person start on KB swings- other on Box Jumps)10 Box Jump Overs10 Heavy KB Swings 24/16KG10 Wall Ball 9/7KG
Crossfit – Sat, Aug 23 CLEAN AND JERK Clean and Jerk (Clean and Jerk-3 Hang Power Cleans and Jerk- build to a challenging weight for good technique, control the bar up and down) WOD (AMRAP – Rounds and Reps) 7 Min AMRAP15 Front Squat 45/30kg30 Double Unders
Crossfit – Fri, Aug 22 FRIDAY CONDITIONING WOD 1 (AMRAP – Rounds and Reps) WOD 16 min AMRAP8 Thrusters 40/30, 16 Bar Hop OversRest 4 Mins WOD 2 (AMRAP – Rounds and Reps) WOD 26 Min AMRAP20 Wall Ball Cleans10 Pull ups Rest 4 min WOD 3 (AMRAP – Rounds and Reps) 6 Min AMRAP12 […]
Crossfit – Thu, Aug 21 BACK SQUAT Back Squat (Back Squat 3×7 SS Bent over KB Rows 3×7) WOD (AMRAP – Rounds) Every 3 Mins for 5 Rounds ( Work in pairs- one person start on KB swings- other on Box Jumps)10 Box Jump Overs15 Heavy KB Swings 24/16KG15 Wall Ball 9/7KG
Crossfit – Wed, Aug 20 HANDSTAND PUSH UP Handstand Push-ups (Gymnastics- 15 min HSPU Skill Best scale for 1×7) WOD (AMRAP – Rounds and Reps) 26 Min AMRAP Partner WOD- You go I go Row 700m – share16 KB Lunges 24/16KG6 HSPU/ 12 Pike push up6 Pistols / Roll to Candlestick30 Abmat sit Ups in […]
Crossfit – Tue, Aug 19
Crossfit – Mon, Aug 18 BENCH PRESS SS GLUTE RAISES Bench Press ( ) HIP THRUSTS🍑 (Weight) WOD (Time) Metcon (Time)21-15-9Burpee’sKB swings 24/16KGGoblet Squats
Crossfit – Sat, Aug 16 CLEAN AND JERK Clean and Jerk (Hang Power Clean (2 Hang Power Cleans + Jerk – find a heavy for good technique) ) WOD (AMRAP – Rounds and Reps) 9 Min AMRAP5 Hang Power Cleans 50/35kgRun 250mABMAT FINISHER