Warm up: 400m Run 3 Rounds 10 push ups into down dog 10 Dynamic squat stretches 10 PVC pass through 5 strict pull ups S&S: Overhead squat 2 Warm up sets work up to working weight 5 working sets of 3 reps AHAP with good form WoD: Open 16.1 (Variation) 16 min AMRAP 8 Overhead lunges (40/25) 8 over bar burpees 8 Overhead Lunges 8 C2B Pull ups
0 Comments
Warm up:
3 Rounds 10 Hamstring Walks 10 Leg swings each side 10 Hip opener Lunges 20 sec Pigeon stretch Conditioning: (22 min CAP) 2 sets 800m run (easy) 1 min Rest 400m run (Modderate) 1 min Rest 200m run (Hard) 90 sec rest WoD: Complete for Time: 40 Lunges 30 Toes 2 Bar 50 Push ups 30 Alternating V-ups 40 Lunges WOD: Murph
1600m run 100 pull ups 200 push ups 300 air squats 1600m run *you may choose to go in teams of 2 Warmup: 3 Rounds
10 Inchworms 10 DB Airplanes 10 Step ups S&S: 12 min EMOM focus on Handstand 1; 30 sec handstand hold (against wall) 2; 12 - 15 pike push ups 3; 12/9 calories WOD:15 min AMRAP 3 Wall Walks 12 DB Snatch 15 Box jump overs Warmup: 400m Run
3 Rounds 10 Hamstring walk 10 Pigeon stretch 10 Pull ups 10 Wall ball S & S: Run 8sets 200m run 1 min Rest WOD: 27- 21 – 15 -9 Wall ball Pull ups Warmup: 3 Rounds
10 Pushup to down dog 10 Strict press 10 Squats 30 Skips S & S: push Jerk 5 sets of 5 reps WOD: 10 Rounds 9 Thrusters 40/25 35 DU’s Warmup: 400m run
3 Rounds 10 Snatches 10 Pull ups 40 Skips S & S: 12 min EMOM focus on DU 1; 40 Double Unders (adv. 60DU’s; scaled 40 sec DU) 2; 40 sec plank 3; 40 Double Unders (adv. 60DU’s; scaled 40 sec DU) 4; 12/9 Calories WOD: 3 Rounds 400m run 12 Snatches (40/25) 20 Pull ups Warmup: 3 Rounds
10 Samson lunges 10 Hamstring walks 10 Deadlifts 10 Squats S & S: Squat Clean Ladder 5-4-3-2-1 Must go heavier each round WOD: For time 1 up to 10 down to 1 Deadlifts (100/65) (80/55) (60/40) Burpees over bar 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 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 |
AuthorCrossFit Pretoria Archives
April 2023
Categories
All
|