Warm – up
15/12 cal 3 Rounds: 10 pvc pass-throughs 10 overhead sqauts 10 duckwalk 10 calf-stretch 5 inch-worms Strength & Skill Overhead squat 3-3-3-3-3 *Increasing weight WOD 5 Rounds for time: 5 overhead squats (60/40) 10 alternating frontrack lunges 15 pull-ups
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Warm – up
400m run 3 Rounds: 10 broad jumps 10 hip opener lunges 10 strict press 10 v-ups 10 backsquats Strength & Skill 12 Minute Amrap: 5 back squats (60/40), 1 wall ball **1 wall ball more each round WOD AMRAP 16: 16 KB goblet squats (24/16) 8 HSPU 16 KB facing burpees Strength & Skill
6 Sets of : 1 Full clean 2 Front squats 1 Jerk * Build to a max weight WOD 4 Rounds of : 10 Hang cleans (50/35) 5 Thrusters (50/35) 10 Over the bar burpees * 1 Minute rest between rounds WOD
WORKOUT A 20MIN AMRAP Buy-in (4 rounds each) 20/15 calories 60 double-unders Into max rounds 10 clean & jerks (60/40) 10 snatches **Other partner handstand hold (plank hold) -3min rest- WORKOUT B 20MIN AMRAP Buy-in (4 rounds each) 20/15 calories 200m run Into max rounds 10 bar muscle-ups (burpee pull-up) 10 box jump-overs **Other partner barbell front rack hold Warm – up
15/12 Cal TABATA ABS FINISHER Everybody in hollow hold feet off the ground https://www.instagram.com/p/ChoUo7xg4bR/ 20 Sec on : 10 sec off 8 rounds **Switch direction each round **Every person starts with a wall ball WOD 3 Rounds for time: 800m row 80 double-unders 60m farmer's carry (24/16) 40 push-ups 20 chest-2-bar pull-ups (pull-ups) (35min time cap) Warm – up
400m run 3 rounds: 50 single-unders 10 push-up downard dog 10 kip swings Strength & Skill 3 rounds: 30 v-ups 60 bicycles 30 sit-ups 60 mountain climbers 200m run WOD 12min Amrap: 40 double-unders 12 HSPU 12 T2B WOD
TEAMS OF 2 A) Team DL Ladder 12MIN AMRAP 24 Deadlifts (60/40) 18 Hang Cleans 12 Push Jerks B) 12MIN AMRAP Partner a, then partner B does (each): - 12/9 calories - 3 wall walks THEN 10 synch burpee box jumps C) 12MIN AMRAP Partner a, then partner B does (each): - 12/9 calories - 10 alternating frontrack lunges (60/40) 20 sync abmat sit-ups |
AuthorCrossFit Pretoria Archives
April 2023
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