 Warm-up
400m run 2 rounds 10 leg swings 10 high knees 10 sec calf stretch 10 hamstring walks Strength & Skill 3 rounds (28 min time cap): 600run Rest 1 min 400m Rest 30 200m Rest 2 min WOD AMRAP 8 minutes: 15 air squats 12 burpee 9 v- ups
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 Warm-up
400m run 10 back squats 10 dynamic squat stretch 10 deadlifts 5 scap pull ups + 5 strict pull ups Strength & Skill 20min EMOM: Min 1: 3 back squat @ 80% of frontsquat 1rm Min 2: rest Min 3: 2 front squat same weight Min4: rest WOD 30-20-10 Pull ups Deadlift @ 60kg adv do 80kg 200m run between rounds  Warm-up
100 single skips 2 rounds 10 strict pull us 10push up into downward dog 30 second pigeon stretch each side 10 snatches 10 snatch grip behind the neck press S&S EMOM 16 minutes: Min 1:14/11cals Min 2 :6 devil press( single dumbell) Min 3 :35 double unders(50 singles) Min 4 :40 sec plank WOD 3 rounds 20 min cap 12 snatches 40/25 adv(50/35) 6 BMU/ burpee pull up (adv do ring muscle ups) 400m run  Warm-up
5 push up into downward dog 10 box step ups 20 sec door stretch each side 10 lunges Strength & SkillHandstand walk and handstand push up skill WOD Amrap 15 min: 12 box step ups(adv do weighted) 15 HSPU 18 lunges w weight 15 Toes 2 Bar  Warm-up
3 rounds: 10 hip opener lunges 10 deadlifts 10 cleans 10 front squats 10 jerks WOD Teams of 2 -You go I go 16 rounds 45 min time cap14/11 cals 3 power cleans 3 frontsquats 3 jerks Weight 80/55 60/40 40/25 *in time remaining each partner finds a max clean and jerk  Warm-up
Do own workout WOD Teams of 2 (45 min time cap) 200 double unders 100 burpee pull ups 100 box jumps 200 double unders 80 deadlifts 80 sit ups 200 double unders 60 cals 60 t2b 200 double unders 40 push ups 40 cleans 200 double unders 20 snatches adv (do squat snatches) 20 muscle ups (adv do ring muscle ups) Weight:60/40 (adv. 80/55)  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  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 |
AuthorCrossFit Pretoria Archives
January 2023
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