Warmup
3 rounds 10 deadlifts 5 power cleans + 5 hang power cleans 10 strict presses 10 box step ups S&S Tabata Deadlifts 60/40 Rest 1 min Tabata Hang power cleans 60/40 Rest 1 min Tabata shoulder to overhead 60/40 WOD 4 rounds 3 Wall walks 12 Dumbell/kb snatch 15 burpee box jumps
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Warmup
15/12 cals 2 rounds 10 deadlifts 30 sec samson lunge per side 5 strict pull ups 5 Push up into downward dog WOD 35 min cap - Teams of 2 You go I go style - 14 rounds (adv do 16 rounds) 15/12 cals 7 ground to overhead (snatch or clean and jerk) 4 bar muscle ups (burpee pull ups) (70/45)(60/40) Warm up
20 shuttles 3 rounds 5 back squats 5 front squats 5 overhead squats 20 sec door stretch 20 sec calf stretch S&S EMOM 15 1: 3 front squats 70-75% of 1Rm 2: 20 jumping squats 3: 3 back squats (same weight as front squat) WOD 20 min cap - Empty bar workout (adv do 30kg/20kg) 25 back squats 25 front squats 25 OH squats 400m run 25 strict press 25 push press 25 push jerks 400m run 50 hang squat cleans 400m run 50 hang power snatch 400m run Warmup
EMOM 8: 1 10 high knees into 10 hamstring walks 2 10 shuttles 7,5m 3 30 single skips 4 10 lunge twist to same side S&S Running conditioning (22min Time cap) 1200 run 1:30 min rest 5 sets 400m run Rest 30 sec between WOD 10 min AMRAP 2 , 4 , 6 …. Hang snatches 50/35 T2B *10 double unders between sets Workout
Teams of 2 400 Double Unders 200 Wall Balls 150 Toes to Bar 100 Handstand Push-Ups 50 Bar Muscle-Ups alternate every 60 seconds Warmup
2 rounds 10 scap pull ups 5 hang power cleans + 5 jerks 5 snatches + 5 overhead squats 30 double unders or 30 singles S&S 12 min emom 1 12 pull ups 2 10 kb swings 3 12/9 cal bike 4 10 db thrusters Workout From 0:00 to 10:00 - FOR TIME COMPLETE: Run 200m 15 HANG POWER CLEAN & JERKS 90 DOUBLE UNDERS 15 HANG POWER CLEAN & JERKS Run 200m REST remainder of 10 minutes AT 10:00 TO 20:00 - FOR TIME COMPLETE: Run 20OM 15 OVERHEAD SQUATS 90 DOUBLE UNDERS 15 OVERHEAD SQUATS Run 200M WEIGHT 40kg/25kg Warmup
2 rounds 10 push up stance shoulder taps 10 empty bar strict presses 10 wall ball thrusters 10 box step ups S&S Bar muscle up and Ring muscle up skill work *if advanced do: 3 sets x max unbroken reps Rest 2 min between rounds on your own time Workout 50 40 30 20 10 Wall balls 30 25 20 15 10 Box jumps Warm up
3 rounds 10 box step ups 10 empty bar thrusters 10 hip opener lunges 5 scap pull ups + 5 normal pull ups Workout Teams of 2 AMRAP 35 Buy in: 1000m row (while one partner rows the other deadhangs) Into time remaining: 20 box step ups with bar(40/25) 30 C2B 20 box step ups 30 burpees 20 box step ups 30 thrusters Warm up
100 singles or double under practice 3 rounds 10 dyn squat stretches 10 sec calf stretch 10 back squats Burgener snatch warmup w coach S&S 5 10 15 Back squats 60-65% of 1rm 20 25 30 Jumping lunges Workout Every 3min x 6 (18min ) 50 double unders(65 singles) 8 burpee over bar 1 snatch(increase in weight) Warm up
Emom 8: 1 15 jumping squats 2 20 seconds pigeon stretch 3 5 deadlifts + 5 cleans + 5 jerks 4 20 sec calf stretch per leg S&S 4min on 1 min off x 4 200m run 10 burpees 200m run In time remaining max clean and jerks 60/40 Workout 30 20 10 Deadlifts(80/55) Toes 2 bar |
AuthorCrossFit Pretoria Archives
April 2023
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