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
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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 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 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 |
AuthorCrossFit Pretoria Archives
April 2023
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