Close
16265201_1577814468914702_8178149252638031371_n

Tuesday 16/5/17

“CrossFit” A. 8 Sets 5 Seated DB press AHAFA B. 4 Rounds for time; 12 Deadlift 100/70 400m Run 5 Strict chin ups 12 Wall balls 9/6

Read more Like this post0
18404144_1698410426855105_1337948234007221556_o

Monday 15/5/17

“CrossFit” A. 8 Sets 2 Paused back squats 90% B. Every minute on the minute for 15 minutes (5 sets) 1. 10 Burpee box jumps 24/20″ 2. 12/10 Calories on airbike 3. 10 Toes to bar

Read more Like this post0
18320664_1698404860188995_3210299694976967891_o

Saturday 13/5/17

“CrossFit” A. Crash and Burn 17.1 Partner WOD For time; 30 Box jump over- while partner holds top of deadlift 30 Deadlifts 70/50 30 Box jump over – while partner holds onto front rack 20 Hang power cleans 50/40 30 Box jump over – while partner holds onto barbell overhead 10 Shoulder to overhead 40/30 […]

Read more Like this post0
18386870_10207006818167539_1919709692_n

Friday 12/5/17

“CrossFit” A. 5 Sets 4 Strict press 90% B. AMRAP 16 Buy in 1500m Run then, AMRAP (in remainder of time): 12 Box jumps 24/20″ 12 Shoulder to overhead 40/30 “Weightlifting” A. 6 Sets 2 Power snatch + hang snatch 90% of power snatch B. 4 Sets 3 Snatch pulls @ 90% C. 3 Sets […]

Read more Like this post0
18386835_10207006813647426_1041290321_n

Thursday 11/5/17

“CrossFit” A. Spend 15-20 minutes on a gymnastic movement of your choice B. Every minute on the minute for 10 minutes: 9 Situps 6 Reverse dumbbell lunges 15/10 3 Strict chin ups

Read more Like this post0
18424587_10207006812087387_1140142341_n

Wednesday 10/5/17

“CrossFit” A. 4 Sets alternating A1. 2 L-Sit legless rope climb (Slow negative) A2. 30s Pancake stretch B. For time; 25 Wall balls 9/6 25 Calorie Row 25 Burpees over rower 25 Calorie Row 25 Wall balls 9/6 “Weightlifting” A. 3 Sets 2x Clean & jerk 90% B. 3 Sets 2x Clean pulls 105% C. […]

Read more Like this post0
17966760_1674494039246744_5758095727353631759_o

Tuesday 9/5/17

“CrossFit” A. 7 Sets 3 KLOKOV Press AHAP B. 5 Rounds for time; 5 Toes to bar 10 Kettlebell swing 24/16 15 Calories on airbike

Read more Like this post0
12718143_1280365498659602_6058143608771650522_n

Monday 8/5/17

“CrossFit” A. 5 Sets Alternating A1. 3-5 Wide grip chest to bar X111 A2. 3 L-sit chinup X111 B. For time; Buy in 100 Double unders 21-15-9 Dumbbell hang squat clean 15/10 Double unders (x2 repetitions) Buy out 400m farmers carry  

Read more Like this post0
18193181_1684246774938137_4743673089140335832_o

Saturday 6/5/17

“CrossFit” A. Every 3 minutes alternate between sets for 30 minutes (10 Sets) *Set 1 400m Run + 5 Deadlift 50/35 *Set 2 400m Row + 5 Hang power clean 50/35 *Set 3 30 Calorie bike + 5 Shoulder to overhead 50/35 “Weightlifting” A. 5 Sets (3+1) Power clean + hang clean 70% of power […]

Read more Like this post0
18192983_1684246461604835_3107076914607327579_o

Friday 5/5/17

“CrossFit” A. 5 Sets 4 Strict press 90% B. AMRAP 12 3 Handstand pushup 6 Front squat 50/35 9 Burpee over bar “Weightlifting” A. 5 Sets 3 Power snatch + hang snatch 85% of power snatch B. 4 Sets 3 Snatch pulls @ 90% C. 3 Sets 3 Back squats 90%

Read more Like this post0
Go top