Crossfit – Tue, Dec 9 GYMNASTICS EMOM 12’Min 1: 6–10 Strict Pull-ups Min 2: 8–10 Toes to Bar / Knee RaisesMin 3: 20–30” Hollow Hold WOD 1 AMRAP 6 Mins (AMRAP – Rounds and Reps) 6 Chest to Bar8 DB/KB Front Squats (2×15/10)10 Sit-ups WOD 2 AMRAP 6 Mins (AMRAP – Rounds and Reps) 12 […]
Author Archives: Excelsior
Crossfit – Mon, Dec 8 CLEAN AND JERK 4 sets @65/75{133c6d4ceb66170b4d34c1d845b15f4d4ed274fb3f984b290a81d0ccc348b960}1 Clean Pull1 Power Clean1 Front Squat1 Jerk WOD FOR TIME TC: 15 Mins (Time) 10 Power Cleans (40/25)10+10 SA STO DB/KB (24/16)200 m Run8 Power Cleans (40/25)8+8 SA STO DB/KB (24/16)200 m Run6 Power Cleans (40/25)6+6 SA STO DB/KB (24/16)200 m Run WOD
Crossfit – Sun, Dec 7 SUNDAY WILDCARD 🃏
Skills work – Sun, Dec 7 Power Snatch (1×1 @100{133c6d4ceb66170b4d34c1d845b15f4d4ed274fb3f984b290a81d0ccc348b960} RM)
Crossfit – Sat, Dec 6 PARTNER WOD AMRAP 24 Mins (AMRAP – Rounds and Reps) 20 KB SDHP (24-16 Kg) YGIG 20 Box Jumps Over YGIG 20 Abmat Sit UPS SYNCHRO 24 Cal row YGIG To Minute 12 200 M run TOGETHER
Crossfit – Fri, Dec 5 RINGS ROW 5×8 SS 30 Secs Low Plank WOD LADDER FOR TIME (Time) 16-14-12-10-8-6-4 Jump Squats American KB Swings (24-16 Kg) SA Thruster DB (20-15 Kg) V SIt Ups
Crossfit – Thu, Dec 4 Strict Hand Stand Push Ups (Checkmark) RX- HSPU 4×5 Scaled – Pike PU Box 4×10 WOD 1 EMOM 8 Mins (AMRAP – Rounds and Reps) 1- 6 Strict Pull Ups/8 Banded Pull Ups 2-12 Hollow Rocks 3- 30¨Hand Stans Hold / Pike Hold 4- 10/12 Cal Row WOD 2 AMRAP […]
Crossfit – Wed, Dec 3 HIP THRUSTS🍑 (4×6 Preogressive Weight SS 4×6 Nordic Curl) WOD CHIPPER FOR TIME (Time) TC: 22 Mins 250 M run 40 DL 30 SL Box Step-up (15+15) 20 Abmat Sit Ups 20 Box Jumps 30 Wall Ball (9-7 Kg) 40 Mountain Climbers (20+20) 250 M run
Crossfit – Tue, Dec 2 Front Squat (4 Sets 6 reps @ 60{133c6d4ceb66170b4d34c1d845b15f4d4ed274fb3f984b290a81d0ccc348b960} 6 reps @ 70{133c6d4ceb66170b4d34c1d845b15f4d4ed274fb3f984b290a81d0ccc348b960} 4 reps @ 80{133c6d4ceb66170b4d34c1d845b15f4d4ed274fb3f984b290a81d0ccc348b960} 2 reps @ 85{133c6d4ceb66170b4d34c1d845b15f4d4ed274fb3f984b290a81d0ccc348b960}) WOD 1 AMRAP 8 Mins (AMRAP – Rounds and Reps) 8 Hang Power Clean (35-25 Kg) 30 DU / 60 SU 10 Push Ups WOD 2 AMRAP 8 Mins (AMRAP […]
Crossfit – Mon, Dec 1 Overhead Squat (4×6 @65{133c6d4ceb66170b4d34c1d845b15f4d4ed274fb3f984b290a81d0ccc348b960} SS 4×8 Cuban Rotations (1,5 – 2,5 Kg)) WOD LADDER FOR TIME (Time) 4-6-8-10-8-6-4 TC: 14 mins Snatch Balance (30-20 Kg) Goblet Lunges (24-16 Kg) Broad Jumps After each round 6 T2B ABS FINISHER