Monday
Warmup: 3 Rounds 5 Muscle snatch 5 OHS 5 Squat snatch 5 Thrusters 30 Skips S & S: Find one rep max Snatch WOD: 3-6-9-12-15-18-21 Thrusters 40/25 *35 DU’s after each set Tuesday Warmup: 3 Rounds 10 Muscle Clean + Jerk 10 Front squats 10 Pushup – down dog 10 DB Airplane deadlifts 10 Sit ups S & S: Find one rep max C + J WOD: For time 10 BMU 24 DB Snatch 45 V – ups 24 DB Snatch 10 BMU Wednesday Warmup: 400m Run 10 Samson Lunges 5 Pull ups 10 Muscle Snatch 10 Front squats 10 Pushups WOD: Teams of 2 (35 min AMRAP) 60 Front squats 50/35 50 Pull ups (partner A deadhang partner B pull up) 40 Snatches 50/35 30 Partner Pushups (Facing each other clap at top) 400m Run together Thursday Warmup: 3 Rounds 10 Pushup – down dog 10 Airplane deadlifts 10 Sit ups S & S: Find one rep max Deadlift WOD: 3 RoundsFor time 27 Wall balls 15 Burpee box jump over 6 Wall walk Friday Warmup: 3 Rounds 30sec Toe tuch 20sec Dead hang 10 Hamstring walks 10 Power Cleans S & S: Accumulate 3- 5 min in every position - L – sit on the ground - L – sit from the pull up bar WOD: 4 Rounds for time 20 Power Cleans (60/40) 400m Run Saturday WOD: Teams of 2: 80 Wall balls 800m Run w/wall ball (200 shuttles) 60 HSPU 800m Run w/ wall ball 40 Snatches (60/40) 800m Run w/ wall ball 20 Rope climbs 800m run w/wall ball
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AuthorCrossFit Pretoria Archives
April 2023
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