Monday
OPEN 23.3 Tuesday Warm up: 8 min EMOM 10 Hip opener lunges 20 sec pigeon stretch 20 sec calf stretch 5 Back squats (increase each round) S&S: Back squat Every 2 min x 6 sets 3 Back squats @ 75% - 80% of 1RM 12 Jumping squats WoD: 4 Rounds 12 Front rack Lunges (40/25) 200m Run 15 Toes 2 Bar 50 Double Unders (75 singles) Wednesday Warm up: 3 Rounds 10 Good mornings 10 Wall balls FS 5 power cleans 10 PVC lat stretches WoD: Teams of 2 - YOU GO, I GO 16 Rounds 12 Wall balls 8 Power cleans (50/35) 14/11 Calorie row Thursday Warm up: 8 min EMOM 10 Airplane DL 5 Scapular pull ups + 5 Strict pull ups 10 PVC elbow stretch 5 Deadlifts + 5 Power cleans S&S: 12 min EMOM 1; 3 Power clean & Jerk (work with heavy weight) 2; 40 sec plank WoD: 6 Rounds 12 Deadlifts (60/40)(adv. 80/55) 12 C2B 50 Double Unders between rounds Friday Warm up: 8 min EMOM 10 Hip Opener Lunges 10 Supermans + 10 Airplane DL 10 push up into down dog 5 Deadlifts + 5 Strict press (EB) S&S: 6 sets Kettlebell Complex: (can increase in weight) 5 Deadlifts 4 Cleans 3 STOH 2 Snatches WoD: 14 min AMRAP 7 Box Jump Overs 7 Burpees 7 DB Snatch (switch hand every round) Saturday WoD: Teams of 2 For Time. 100 Calories 80 push ups 60 Toes 2 Bar 40 Burpees 800m Run together 40 power cleans (40/25) 60 front squats (40/25) 80 Deadlifts (40/25) 100 Double Unders
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AuthorCrossFit Pretoria Archives
April 2023
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