Skills work – Sun, Jan 11 Squat Clean (1×1 @100{133c6d4ceb66170b4d34c1d845b15f4d4ed274fb3f984b290a81d0ccc348b960})
Author Archives: Excelsior
Crossfit – Fri, Jan 9 Deadlift (5×5 @70–75{133c6d4ceb66170b4d34c1d845b15f4d4ed274fb3f984b290a81d0ccc348b960}) WOD AMRAP 17 Mins (AMRAP – Rounds and Reps) 10 Deadlifts (60/40 kg)30 DU/ 60 SU12 American KB Swings (24/16 kg)10 Inchworms
Crossfit – Thu, Jan 8 WOD PART A Every 3 min x 6 rounds 250 m Row12 Jumping Lunges10 Push-Ups WOD PART B For Time (10’ cap) (Time) 4 Rounds200 m Run12 Air Squats8 KB Swings (24/16 kg)
Crossfit – Wed, Jan 7 Handstand Push-ups (4×5 HSPU Srict / Pike PU SS 4×5 Diamond PU) WOD EMOM x 16 min (4 rounds) (AMRAP – Rounds and Reps) Min 1: 12 Push Press (40/30 kg)Min 2: 10 Box Jump OverMin 3: 12 V Sit-UpsMin 4: Max Cal Row
Crossfit – Tue, Jan 6 Snatch (5 sets: 1 Hang Power Snatch + 1 Full Snatch + 1 Overhead Squat (Build to a challenging set with good mechanics) Rest 90–120” between sets) WOD Ladder For Time (Time) 2-4-6-8-10-12 (12’ cap)Power Snatch (45/30 kg)Box Jump ABMAT Sit-Ups FINISHER 4 Mins Single Arm DB Overhead Hold (20/12.5 […]
Crossfit – Mon, Jan 5
Crossfit – Sun, Jan 4 GUIDOS WILDCARD
Skills work – Sun, Jan 4 Power Clean (1×1 @100{133c6d4ceb66170b4d34c1d845b15f4d4ed274fb3f984b290a81d0ccc348b960})
Crossfit – Sat, Jan 3 WOD 1 4 Rounds For time (Time) 250 Mts Row 20 Box Jumps (60/50 cm) 15 Sit-Ups 10 KB Swings (24/16 kg) WOD 2 4 Rounds For Time (Time) 20 Wall Balls (9/7 kg) 15 Box Jump Overs 12 Burpees 10 Lunges
Crossfit – Fri, Jan 2 Bench Press (5×5 @80{133c6d4ceb66170b4d34c1d845b15f4d4ed274fb3f984b290a81d0ccc348b960} SS 5×5+5 Bulgarian Split Squat KB/DB) PARTNER WOD 100 Mts Run Sync 30 Cluster (35-25) YGIG 20 Burpees OB YGIG 50DU / 100SU 100 Mts Run Sync 20 Cluster (35-25) YGIG 10 Burpees OB YGIG 50DU / 100SU 100 Mts Run Sync 10 Cluster (35-25) YGIG […]