• Friday 23 February 2018

    CrossFit

    Strength & Technique

    Open Movement Prep

    Practice

     

    WOD 

    3 RFT

    • 500m Row
    • 50 Double Unders
    • 50 Air Squats

     

    Or

     

    15 AMRAP

    • 50 CAL Bike
    • 50 KBS
    • 25 Burpees

     

    BFit

    WOD

    • 10m Overhead KB Lunge
    • 10 Burpees
    • 20m Overhead KB Lunge
    • 20 Cal Row
    • 30m Overhead KB Lunge
    • 30 Cal Bike
    • 40m Overhead KB Lunge
    • 40 KB Swings
    0
  • Thursday 22 February 2018

    CrossFit

    WOD

    3 RFT

    • 15 C2B
    • 15 Front Squat

     

    BFit

    Strength & Technique

    3 Rounds: 30s/30s

    • Headstand
    • Mountain Climbers
    • Side Plank
    • Side Plank

     

    WOD

    4 Rounds:

    • Run 400m
    • 10 DB Push Press
    • 20 DB Snatch
    • 30 DB Deadlift
    0
  • Wednesday 21 February 2018

    CrossFit

    Strength & Technique

    Snatch + Overhead squat

    Work up to a heavy set

     

    WOD

    Open 18.1

    17 AMRAP

    40 Burpees

    30 Snatches (35/20)

    30 burpees

    30 Snatches (62/35)

    20 Burpees

    30 Snatches (75/45)

    10 Burpees

    AMRAP (95/54)

     

    BFit

    Strength & Technique

    3 Rounds:

    10 KB FR Walking Lunges

    10 Squats

     

    WOD

    • 25 Burpees
    • 50 KB Swings
    • 25 Burpees
    • 50 Situps
    • 25 Burpees
    • 50 Goblet Squats
    • 25 Burpees
    0
  • Tuesday 20 February 2018

    CrossFit

    Strength & Technique

    Front Squat

    3 x 3 reps

     

    WOD

    AMRAP 8

    • 10 Wall Balls
    • 10 Box Jumps

     

    BFit

    Strength & Technique

    5 x 200m Sprints

    2 minute rest

     

    WOD

    2 Rounds

    2min:1min

    • Row
    • Bike
    • Burpees
    0
  • Monday 19 February 2018

    CrossFit

    WOD

    (Courtesy of Crossfit.com)

    3 RFT:

    • 800m run
    • 25 TTB
    • 25 Deadlift (100/70)

     

    BFit

    Strength & Technique

    5 Rounds:

    10 Sit ups

    10 Leg Raises

     

    WOD

    2 Rounds:

    • 400m Run
    • 30 KB Deadlifts
    • 15 Burpees
    • 400m Run
    • 30 KB Swings
    • 15 Burpees
    0