Warm up:
400m Run 3 Rounds 10 PVC Lat stretch 10 Hip opener Lunges 10 sec Adductor stretch 5 Thrusters (EB) S&S: Front squat 5 sets of 3 reps 1 Normal squat 1 Tempo squat (3 sec Lower) 1 Normal squat *75-80% of 1RM WoD: Open 16.5 21-18-15-12-9-6-3 Thrusters (40/25) Burpees over bar
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Warm up:
3 Rounds 10 Samson Lunges 10 Hamstring walks 20 plate hops 10 Leg swings S&S: every 4 min x 6 sets (24 min) 400m Run 60 DU’s (adv. 100)(Scaled: 100 Singles/40 sec try) 6 Burpees *3 min Time cap each set WoD: 10 min AMRAP 20 Alt V-ups 16 Push ups 20 Air squats Warm up:
Do own warm up WoD: Teams of 2 Buy - in 800m Run Together 5 Rounds 20 Snatches (60/40) 30 Burpees 10 Thrusters (60/40) 30 Pull ups Warm up:
3 Rounds 10 push up into down dog 10 Samson Lunges 10 Supermans 10 Airplane DL S&S: 16 min EMOM 1; 15/12 Cal Row 2; 40 sec plank 3; 12/9 Cal AB 4; 16 DB push press WOD: 6 Rounds 4 Wall Walks 8 KB swings 12 box step ups Warm up:
400m Run 3 Rounds 10 Airplane DL 10 Hip Opener Lunges 5 inchworms S&S: Back rack Front foot elevated Lunges 5 sets of 8 reps per leg WoD: Open workout 17.1 (20 min CAP) 10 DB Snatch 15 BURPEE BOX JUMP OVER 20 DB Snatch 15 BBJO 30 DB Snatch 15 BBJO 40 DB Snatch 15 BBJO 50 DB Snatch 15 BBJO Warm up: 3 Rounds: 10 Adductor stretch 5 Cleans (increase weight every round) 5 Jerks 10 sec Calf stretch WoD: Teams of 2 You go; I go style 18 Rounds 50 Double Unders (60 single skips; 30 sec DU try) 8 Burpees 1 Clean & Jerk (work with heavy weight) Warm up: 400m Run 3 Rounds 10 push ups into down dog 10 Dynamic squat stretches 10 PVC pass through 5 strict pull ups S&S: Overhead squat 2 Warm up sets work up to working weight 5 working sets of 3 reps AHAP with good form WoD: Open 16.1 (Variation) 16 min AMRAP 8 Overhead lunges (40/25) 8 over bar burpees 8 Overhead Lunges 8 C2B Pull ups Warm up:
3 Rounds 10 Hamstring Walks 10 Leg swings each side 10 Hip opener Lunges 20 sec Pigeon stretch Conditioning: (22 min CAP) 2 sets 800m run (easy) 1 min Rest 400m run (Modderate) 1 min Rest 200m run (Hard) 90 sec rest WoD: Complete for Time: 40 Lunges 30 Toes 2 Bar 50 Push ups 30 Alternating V-ups 40 Lunges WOD: Murph
1600m run 100 pull ups 200 push ups 300 air squats 1600m run *you may choose to go in teams of 2 Warmup: 3 Rounds
10 Inchworms 10 DB Airplanes 10 Step ups S&S: 12 min EMOM focus on Handstand 1; 30 sec handstand hold (against wall) 2; 12 - 15 pike push ups 3; 12/9 calories WOD:15 min AMRAP 3 Wall Walks 12 DB Snatch 15 Box jump overs |
AuthorCrossFit Pretoria Archives
April 2023
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