Crossfit – Fri, Feb 14 FRIDAY ENDURANCE WOD (AMRAP – Rounds and Reps) CrossFitters for Bushfire Relief “Bommerang WOD” In teams of 2 or 3 28 minute AMRAP 23 Burpees 48 Air Squats Rest 10 Mins Split Jerk (15-17 Mins to work to a heavy Split Jerk- with sound technique )
Author Archives: Excelsior
Crossfit – Fri, Feb 14 FRIDAY ENDURANCE WOD (AMRAP – Rounds and Reps) CrossFitters for Bushfire Relief “Bommerang WOD” In teams of 2 or 3 28 minute AMRAP 23 Burpees 48 Air Squats Rest 10 Mins Split Jerk (15-17 Mins to work to a heavy Split Jerk- with sound technique )
Crossfit – Thu, Feb 13 CLEAN Clean (Hang Clean + Clean (15 mins) 10 Mins – C2B/Pull-Up practise) WOD (Time) 6 RFT 6 Pull-Ups 8 Power Cleans 40/30kg 250m Row/ 250m run alternate rounds
Crossfit – Wed, Feb 12 PUSH PRESS Push Press (Push Press 3×6 superset set with 6 Strict Pull-Ups) WOD (AMRAP – Rounds and Reps) 5 rounds: (18 mins) 2 min AMRAP / 2 min Rest 30 Double unders 20 Push Press 20 / 15kg Accumulate score
Crossfit – Tue, Feb 11 DEADLIFT Deadlift (Deadlift 3×5 Superset with 5 rounds of (5) Strict HSPU ) WOD (Time) 3 Rounds for time27 Wall Ball 9/7KG21 Russian Swings 24/16KG500m Run
Crossfit – Mon, Feb 10 BACK SQUAT Back Squat ( Paused Back Squat 3 x 12 @ 4121 4 seconds down/eccentric 1 second hold 2 seconds up/concentric 1 second hold ) WOD (AMRAP – Reps) 3 Rounds 3 mins; 400/350m row into max sit-ups 3 Mins Rest Score sit ups
Crossfit – Sun, Feb 9 CLEAN AND JERK Clean and Jerk (Clean & Jerk – find a heavy for the day ( Build up to 1×1 Clean, this isn’t for heaviest weight its for good technique)) WOD (AMRAP – Reps) 8 rounds 30 sec Burpee’s 30 sec rest 30 sec Push Press 42.5/30kg 30 sec […]
Crossfit – Fri, Feb 7 GYMNASTICS AND LONG WOD Toes-To-Bar (Gymnastic Skill TTB Highest level of progression for 1×7) WOD 1 (AMRAP – Rounds and Reps) 12 Min AMRAP 18 KB BOX Step Ups 16 KB Hang Clean & Jerk 16/12KG 8 TTB Rest 6 mins WOD 2 (AMRAP – Rounds and Reps) 12 Min […]
Crossfit – Thu, Feb 6 SNATCH Snatch (Snatch – double ( Build up to 1×2 full Snatch, this isn’t for heaviest weight its for good technique)) WOD (Calories) EMOM x4 A: 45 sec Row for calories B: 45 sec Wall Ball 9/7KG C: 45 sec Box Jumps D: 60 sec rest Score Row
Crossfit – Wed, Feb 5 BENCH PRESS Bench Press (Bench 4×4 Superset with Max Chin Ups) WOD (AMRAP – Rounds and Reps) 9 Min AMRAP 7 Hand Release Push Ups 14 AB-Mat Sit-Ups 28 Double Unders