Warmup:
3 Rounds 10 Pushup to down dog 10 Strict press 10 Squats 10 Hamstring Walks WOD: Teams of 2 4 Rounds: Round 1 and 2: 200 Double unders Into 30 Thrusters 40/25 30 Burpees over bar 30 abmat sit up Round 3 and 4: 1km row Into 30 Thrusters 40/25 30 Burpees over bar 30 abmat sit up
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Warmup:
400m run 3 Rounds: 10 Hamstring walks + butt kicks 10 Pushup – down dog 10 DB Clean and Jerks 10 Alt. V-ups S & S: Running conditioning 26 min time cap 1600m -1min rest 200m -30sec 1200m -1min 200m -30sec 800m -1min 200m WOD: 10 min Amrap 14 Alt. Dumbell C&J 12 over DB burpees 10 Toes to bar Warmup:
3 Rounds: 10 Samson lunges 10 Wall balls 10 Muscle snatch 10m duckwalk S & S: 10 min E2MOM 5 Back squats @ 70% WOD: Karabell 10 rounds for time: 3 snatch (60/40) 15 walballs Workout
Buy in 100 cals divided INTO: 10 Rope Climb 100 T2B 80 overhead barbel lunges 60 Hang Clean & Jerks 800m run together 60 Thrusters 80 overhead barbell Lunge 100 T2B 10 rope climbs 50/35kg Warm up
AMRAP 8 min: 10 box step ups 10 clean and jerks empty bar 10 push ups 10 snatches S&S Emom 16 min 1 8 devil presses 2 15/12 cals 3 10 snatches 40/25 4 8 handstand push ups WOD 30 Box Jumps 15 Clean and Jerks 30 Box Jumps 15 Clean and Jerks 30 Box Jumps 15 Clean and Jerks 20 goblet squats 10 Clean and Jerks 30 goblet squats 10 Clean and Jerks 30 goblet squats 10 Clean and Jerks Weight 60/40 Time cap: 20 minutes Warmup
3 rounds 10 deadlifts 5 power cleans + 5 hang power cleans 10 strict presses 10 box step ups S&S Tabata Deadlifts 60/40 Rest 1 min Tabata Hang power cleans 60/40 Rest 1 min Tabata shoulder to overhead 60/40 WOD 4 rounds 3 Wall walks 12 Dumbell/kb snatch 15 burpee box jumps Warmup
15/12 cals 2 rounds 10 deadlifts 30 sec samson lunge per side 5 strict pull ups 5 Push up into downward dog WOD 35 min cap - Teams of 2 You go I go style - 14 rounds (adv do 16 rounds) 15/12 cals 7 ground to overhead (snatch or clean and jerk) 4 bar muscle ups (burpee pull ups) (70/45)(60/40) Warm up
20 shuttles 3 rounds 5 back squats 5 front squats 5 overhead squats 20 sec door stretch 20 sec calf stretch S&S EMOM 15 1: 3 front squats 70-75% of 1Rm 2: 20 jumping squats 3: 3 back squats (same weight as front squat) WOD 20 min cap - Empty bar workout (adv do 30kg/20kg) 25 back squats 25 front squats 25 OH squats 400m run 25 strict press 25 push press 25 push jerks 400m run 50 hang squat cleans 400m run 50 hang power snatch 400m run Warmup
EMOM 8: 1 10 high knees into 10 hamstring walks 2 10 shuttles 7,5m 3 30 single skips 4 10 lunge twist to same side S&S Running conditioning (22min Time cap) 1200 run 1:30 min rest 5 sets 400m run Rest 30 sec between WOD 10 min AMRAP 2 , 4 , 6 …. Hang snatches 50/35 T2B *10 double unders between sets |
AuthorCrossFit Pretoria Archives
April 2023
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