Crossfit – Sat, Jun 28 GYMNASTICS AND CONDITIONING WOD 1 (Calories) Class split into 3 groupsIn 9 Mins50 Burpee’sinto max calories on the rowerRest 5 Mins WOD 2 (AMRAP – Rounds and Reps) 9 Min ladder-2,2,3,3,4,4,5,5,6,6………2 HSPU2 Box JumpsRest 5 Mins WOD 3 (AMRAP – Rounds and Reps) Annie (9 min time cap)50-40-30-20-10Double UndersAb Mat […]
Author Archives: Excelsior
Crossfit – Fri, Jun 27 SNATCH Snatch (Power Snatch Spend 15-20min to build up 1×5@50{133c6d4ceb66170b4d34c1d845b15f4d4ed274fb3f984b290a81d0ccc348b960}) WOD (AMRAP – Rounds and Reps) 7 Min AMRAP12 Plate GTO 20/10KG6 Power Snatch 35/25kg AB Finisher
Crossfit – Thu, Jun 26 ROMANIAN DEADLIFT/ CORE Romanian Deadlift (RDL) (Romanian Deadlift 3×10 (lightweight- bar doesnt touch ground) SS 3×45 sec Dish Hold) WOD (AMRAP – Rounds and Reps) WOD40-30-20-10BB SDHP 35/25kgBB LungesEMOM: 5 Sprawls
Crossfit – Wed, Jun 25 OLYMPIC AND CONDITIONING WOD 1 (AMRAP – Rounds) GROUP 14 roundsEvery 90 seconds alternating round1. Row 250/200m – rest remainder of time2. 20 KB Snatch 24/16KG- rest remainder of timeRest 5 Mins WOD 2 (AMRAP – Rounds and Reps) GROUP 212 Min AMRAP18 Air squats12 Power Cleans 40/25kg9 Front SquatsRest […]
Crossfit – Tue, Jun 24 GYMNASTICS AND CONDITIONING WOD (AMRAP – Rounds and Reps) 22 Min AMRAP- You go I GO ( Always run together 500)7 Box Jumps 7 HSPU15 Wall Ball 9/7KGRun 500 together Rest 3 Mins Tabata: Alternating V-Ups
Crossfit – Mon, Jun 23 FRONT SQUAT Front Squat (Front Squat 3×8@same weight SS 3x 8 Pull Ups) WOD (AMRAP – Rounds and Reps) AMRAP 10 Mins35 Wall Ball 9/7KG12 Burpee’sRun 500m
Crossfit – Sat, Jun 21
Crossfit – Fri, Jun 20 SNATCH Snatch (Snatch (Hip + Above knee + Ground)- 20 min 2×3 of Complex for good technique controlling the bar up and down ) WOD (AMRAP – Rounds and Reps) 4 Rounds2 Min AMRAP5 Burpees over bar7 Power Snatch 35/25kg Rest 1 Min
Crossfit – Thu, Jun 19 ROMANIAN DEADLIFT/ CORE Romanian Deadlift (RDL) (RDL 3×10- Focus technique Superset- 3×6 Windmill) WOD (AMRAP – Rounds and Reps) 12 Min AMRAP30 Double Unders/60 Single Unders20 Bumper Plate GTO 15/10kg10 Bumper Plate Rev Lunges (Plate tight to chest) 15/10kg
Crossfit – Wed, Jun 18 OLYMPIC AND CONDITIONING WOD (AMRAP – Rounds and Reps) Partner WOD10 Rounds3 Min AMRAP15 Air Squats10 Power cleans 35/25KG15 Bar Hops Partner completes 3 Min AMRAP before swapping Score total Round and Reps