Crossfit – Mon, Nov 17 Overhead Squat (3×3 Progressive Weight @80% SS 3×10 OH Sit Ups) WOD 1 AMRAP 7 Mins (AMRAP – Rounds and Reps) Complex 4 DL + 2 Front Squat + 1 Power Snatch + 2 OH Squat (35-20 Kg) 10 Box Jumps Over WOD 2 AMRAP 7 Mins (AMRAP – Rounds […]

Skills work – Sun, Nov 16 Hang Power Clean (1×1 To Rm)

Crossfit – Sun, Nov 16 GUIDOS WILDCARD

Crossfit – Sat, Nov 15 PARTNER WOD AMRAP 30 MINS (AMRAP – Rounds and Reps) 100 M Run (Together) 16 American KB Swings (24/16 Kg)(YGIG) 10 Wall Ball Sit Ups (Together) 50 DU / 100 SU (YGIG) 100 M Run (Together)

Crossfit – Fri, Nov 14 15 Mins Skill Works T2B – Rope Climb WOD 1 EMOM 10 Mins (AMRAP – Rounds and Reps) 1- 10 T2B 2- 12 Russian KB Swings (24-16 Kg) 3- 40 DU / 80 SU 4- 30 Secs Superman 5- Rest WOD 2 AMRAP 10 Mins (AMRAP – Rounds and Reps) […]

Crossfit – Thu, Nov 13 Push Press (4×5@75% SS 3o Secs Plank) WOD 1 AMRAP 8 Mins (AMRAP – Rounds and Reps) Push Press (40/25 Kg) 10 Wall Balls (9/7 Kg) 12 V Sit Ups Rest 4 Mins WOD 2 AMRAP 8 Mins (AMRAP – Rounds and Reps) 5 Strict HSPU / 10 Pike PU […]

Crossfit – Wed, Nov 12 Deadlift (5×5 @75% Between Sets 10 Glute Bridge) WOD FOR TIME TC: 22 Mins (Time) 250 M Row 12 DL (60/40 Kg) 12 Box Step Over 12 Hand Relase PU 12 Hollow Rocks

Crossfit – Tue, Nov 11 Complex Clean Complex x 6 Sets (6 Rounds for reps) 1 Hang Power Clean+2 Fros Squats+1 Split Jerk @70/75% WOD 2 Rounds 7 Mins AMRAP (AMRAP – Rounds and Reps) 6 Power Clean (40/25 Kg) 8 Front Squat (40/25 Kg) 10 Lat Burpees Over Bar

Crossfit – Mon, Nov 10 Overhead Squat (5×3 – Focus on technique Between sets 20 Secs Overhead hold) WOD AMRAP 18 MIns (AMRAP – Rounds and Reps) 200 M run 10 OH Squat (30/15 Kg) 8 Burpees Box Jumps Over 15 ABMAT Sit Ups

Crossfit – Sun, Nov 9 KRISSYS WILDCARD 🃏