 CROSSFIT
3 Attempts at Each: Max Set Toes-to-Bars Max Set Ring Dips Broad Jump for Distance Then Row 2000m or Bike 4800m or Run 1600m CROSSFIT LITE 3 Attempts at Each: Max Set Knee Raises Max Set Box Dips Broad Jump for Distance Then Row 2000m or Bike 4800m or Run 1600m Post scores to comments.
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 SQUAD WOD SATURDAY
30min AMRAP: 20 Cleans 60/40kg 30 Pull ups 400m Run (together) Post scores to comments.  CROSSFIT
15min AMRAP: 9 Deadlifts 70/50kg 12 Push-ups 15 Box jumps CROSSFIT LITE 15min AMRAP: 9 Kb Deadlifts 24/16kg 12 Push-ups 15 Box jumps Post scores to comments. Have you ever found yourself saying, “I want to try CrossFit, but I’m afraid of getting too bulky”? Well, you’re not alone!  This sticky misconception holds true for many women afraid to lift heavy and adopt this workout style. So let’s clear the air!
 CROSSFIT
For time: 500 Double-unders Start a clock and at the beginning of each minute perform 3 bodyweight front squats. CROSSFIT LITE For time: 500 Mountain climbers Start a clock and at the beginning of each minute perform 6 air squats. Post scores to comments.  CROSSFIT
For time: 50 Walking lunges 25 C2B pull-ups 50 Box jumps 25 Ring dips 25 Double unders 50 Knees-to-elbows 25 Wall-balls 50 Sit-ups CROSSFIT LITE For time: 50 Walking lunges 25 Ring rows 50 Box step ups 25 Push ups 100 Single skips 50 Knee raises 25 Wall-balls 50 Sit-ups Post scores to comments.  CROSSFIT
8min AMRAP: 3,6,9,12,15 HSPU Cleans 85/55kg CROSSFIT LITE 8min AMRAP: 3,6,9,12,15 Shoulder press 20/15kg Medball Cleans Post scores to comments.  CROSSFIT
For time: "Fran" 21-15-9 Thrusters 40/30kg Pull ups Straight into: 1600m run CROSSFIT LITE For time: 21-15-9 Burpees Ring Rows Straight into: Run 1000m Post scores to comments.  PUMP SESH SATURDAY
5 Rounds: 45sec work / 15sec rest Hammer Curls Deficit Push Ups Ring Rows Jumping lunges Post scores to comments.  CROSSFIT
5 Rounds For Time: Max cal row/bike in 60 secs. Turkish get-ups 24/16kg *Complete a total of 40 reps (or calories) in each round. CROSSFIT LITE 5 Rounds For Time: Max burpees in 60 secs. Turkish get-ups 16/8kg *Complete a total of 30 reps in each round. Post scores to comments. |
AuthorCrossFit Pretoria Archives
February 2021
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