Skills work – Sun, Sep 14 RM POWER CLEAN Power Clean (1 x 1 100%)

Crossfit – Sun, Sep 14 SUNDAY WILDCARD 🃏

Crossfit – Sat, Sep 13 SNATCH COMPLEX SNATCH (Weight) 5 Round Power Snatch + Hang power Snatch (Progressive loading) WOD METCON FOR TIME (Time) TC 20 MIN 4 Rounds 10 Burpess 8 OH Squats 40/30 Kg 250 m Run

Crossfit – Fri, Sep 12 WOD 1 EMOM 25 Min (AMRAP – Rounds) 5 Rounds 1- 12 Push Press 40/25 Kg 2- 5 Pull Ups 3- 12 Kb Snatch 4- 10 Burpees Box Jump Over 5- Rest WOD 2 CHIPPER (Time) TC 12 Min 50 Kb Deadlift 40 Alternating Kb Swings 30 Wall Ball Sit […]

Crossfit – Thu, Sep 11 DEADLIFT DL + UPPER BODY PUSH (Weight) Deadlift 3 x 8 SS Weighted Push Ups (5-10 KG) WOD PARTNER WOD (AMRAP – Rounds and Reps) 15 Min AMRAP – YGIG 300 Mts Row 20 Goblet Squat (24-16 KG) 20 SDHP (24 -16 KG) 20 WB Russian twist ( In sync […]

Crossfit – Wed, Sep 10 GYMNASTICS HAND STAND PUSH UPS HSPU 15 Min Skill work HSPU WOD 1 (AMRAP – Rounds and Reps) 20 Min AMRAP 5 HSPU / 10 Pike PU 10 KB Lunges 15 Wall Ball 20 Abmat Sit Ups Run 500m WOD 2 (AMRAP – Rounds and Reps) 8 Min AMRAP 24 […]

Crossfit – Tue, Sep 9 CLEAN EMOM (Weight) Every 90 secs x 6 Round Hang power clean and Jerk 1 x 2 (building weight) METCON 10 Min AMRAP (AMRAP – Rounds and Reps) 15 Thruster (35-25 Kg) 40 DU/80 SU ABS FINISHER

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