Warm-up
15 Calories 2 Rounds: 10 Airplane DL 10 Scorpions 10 Hamstring Walks 10 PVC pass trough *Bergener Warm up for snatch* Strength & Skill Every 2 min x 7 8 Burpees over Bar (adv. 10) 1 Full Snatch (work to heavy as possible) WOD ‘Nancy’ 5 Rounds: 15 OHS (40/25) 400m Run
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Warm-up
10 Shuttle Runs 3 Rounds: 10 Good mornings 5 Inchworms 10 Deadlifts 20 Plate hops Strength & Skill Tempo Deadlift 5 x 3 3 sec eccentric WOD 4 Rounds for time: 60 Double unders 15 SDHP (40/25) 20 Toes to bar Warm-up
50 Skips 3 Rounds: 10 Down dog into cobra stretch 10 Muscle Cleans 30sec Lat stretch Strength & Skill 20 min EMOM: 1 – 15/12 Cal Row 2 – 12/9 Cal AB 3 – 10 Burpees 4 – Rest WOD 14 min Amrap: 8 Power Cleans (60/40) 30 DU’s Warm-up
200m run 3 Rounds: 10 Push ups 10 Thrusters 10 Hamstring walks 5 Scap pull ups + 5 Pull ups Strength & Skill Dips 5 sets of 12 Ring Dips WOD For time: 21-15-9 Pull ups Thrusters (40/25) *200m run after each set Warm-up
400m Run 3 Rounds 10 Hamstring walks 10 Snatches 30sec Pigeon stretch Strength & Skill Turkish getups 5 Sets of 3 reps per arm Use a KB or DB WOD 4 Rounds 25 Snatches (30/20) 400m Run Warm-up
15 Cals 3 Rounds: 10 Hip opener lunges 10 Pushup to downdog 10 Deadlifts 10 front squats Strength & Skill Front squat 5 sets of: 1 Pause front squat + 2 front Squats WOD ‘Diane’ 21-15-9 of: Deadlift 100/70 adv.120/90 HSPU adv.strict Warm-up
400m Run 3 Rounds: 10 Hamstring Walks 10 Pull ups 10 Push ups 10 Squats Strength & Skill Running 6 sets of 400m Run * rest 1 min after each set WOD 20 min AMRAP: 5 Pull ups 10 Push ups 15 Squats Warm-up
20 Cals bike/row 3 rounds: 10 Airplane deadlifts 10 Push up – downward dog 30 sec Dead hang Strength & Skill Farmers carry 2 sets of 200m carry WOD 4 Rounds: 20 Cals bike/row 16 DB Snatch @ 22.5/15kg 5 Wall Walk Warm-up
100 skips 3 Rounds: 10 Snatches 10 Strict Press 10 Pull ups Strength & Skill Strict press 5 sets of 5 reps WOD 15 min AMRAP of: 8 Snatches @ 50/35kg 16 Pull ups (adv. C2B) 32 DU’s Warm-up
3 Rounds: 10 Broad jumps 10 Wall balls 10 Push up to downward dog 30sec door stretch per side Strength & Skill High box jump 15 min to work to a max height WOD For time: 10-20-30-40-50 Wall balls *10 Burpee box jump over after each set |
AuthorCrossFit Pretoria Archives
April 2023
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