Warm-up
15/12 Cals 3 Rounds: 10 Airplane deadlifts 10 Squat stretch 10sec Pigeon stretch 30 Skips WOD In teams of 2 - 30 Minute AMRAP: You go I go 12 DB snatch @ 22.5/15kg 12 Goblet squats @ 24/16kg 30 Double unders
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Warm-up
3 Rounds: 10 Cleans (EB) 10 Thrusters (EB) 10 Hip opener lunge 10sec Triceps stretch on wall Strength & Skill Complex 2 Cleans 2 Front squats 2 Jerks WOD 21-15-9 of: Clusters @ 60/40kg Burpees over bar -Start with complex as soon as WOD is finished (35 min) Warm-up
400m Run 3 Rounds: 10 Hamstring walk 10 Lunges 10 Push up – down dog 5 Scap pull ups + 5 pull ups Strength & Skill Running 800m -rest 2 min 400m X 4 -rest 1 min 1200m WOD 3 Rounds: 40 Lunges 30 Push ups 20 Pull ups * 10 rope climbs buy out Warm-up
15/12 Cal 3 Rounds: 10 Sec door stretch 10 DB snatch 10 Front squats (EB) 10 Strict presses (EB) Strength & Skill 16 Minute EMOM: 1 – 15/12 Cal 2 – 16 DB snatch @ 22.5/15kg 3 – 50 Double unders 4 – 40 Sec plank WOD 14 Minute AMRAP: 18 Push ups 10 Front squats @ 60/40kg 8 STOH @ 60/40kg Warm – up
Run 400m 3 Rounds: 10 Hamstring walks 10 Alt V-ups 10 Box step ups Strength & Skill Every 3 minutes for 15 minutes: Run 400m 10 Burpees WOD 27-21-15-9: Toes to bar Box jump overs @ 61/51cm Warm-up
400m Run 3 Rounds: 10 Pull ups 10 Push ups 10 Snatches (EB) Strength & Skill Pull up skill work WOD 2-2-2-3 Minute work 20 Pull ups * Max Power snatches 60/40 ** 1 Minute rest after each round Warm – up
15/12 Cal 3 Rounds: 10 Hamstring walks 10 Push – ups 10 Deadlifts (EB) 10 Box step – ups Strength & Skill Deadlift 5 Sets of 2 reps WOD For time: 50 DB overhead lunges @ 22.5/15kg 50 DB box step – ups @ 61/51cm 50 Handstand push – ups 50m Handstand walk Warm-up
3 Rounds: 10 Back squats (EB) 10 Clean and jerks (EB) 10 Hip opener lunge 30 Skips Strength & Skill Pause back squat 5 Sets of 3 reps WOD 8 Rounds: 10 Clean and jerk @ 40/25 50 Double unders Warm – up
400m run 3 rounds: 5 push-up down dog 5 hang power-cleans 10 DB/KB snatches Strength & Skill Every 2min for 16min: 5 strict pull-ups 5 hang power-cleans (60/40) 5 burpees over bar WOD 12 Minute AMRAP: 6 alternating DB/ KB snatches 1 hand-stand push-up **1 handstand push-up more every round Warm – up
400m run TEAM WARM-UP VOLLEY MEDBALL https://www.instagram.com/p/Cje-1RnAg4i/ **1 burpee after throwing THEN in own time 20 empty bar squat cleans Strength & Skill 5-4-3-2-1 Squat cleans (80/55) **200m run between each round -rest 1min between each set- WOD 8 Rounds for time: 10 jumping lunges 10 burpees 10 alt v-ups |
AuthorCrossFit Pretoria Archives
February 2023
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