• Thursday 13 December 2018

    CrossFit

    Strength & Technique

    Snatch practice and warm up

     

    WOD

    For time

     

    50 Double unders (120 singles)

    20 Squat Snatch (60/40)

    50 Double unders (120 singles)

    15 Squat Snatch (70/45)

    50 Double unders (120 singles)

    10 Squat Snatch (80/50)

     

    Max reps Squat Snatch @90/55 for remaining time.

    0
  • Wednesday 12 December 2018

    CrossFit

    Strength & Technique

    EMOM 16

    Alternating partner 80 m sprints

     

    WOD

    In teams of 2:

    100 Calorie Row

    100 Burpees

    100 Pull ups

    100 Calorie Row

    100 Box jump overs

    100 DB Hang Clean and Jerks

    0
  • Tuesday 11 December 2018

    CrossFit

    Strength & Technique

    6 Rounds

    • 20 Hollow rocks
    • 20 Sit ups
    • 20 Romanian Twists
    • 20 V ups

     

    WOD

    18-15-12-9-6-3

    • Deadlifts (140/85)
    • Bar facing burpees
    0
  • Monday 10 December 2018

    CrossFit

    Strength & Technique

    Pistol progressions

     

    WOD

    For time:

     

    Buy in 800m run

    Then

     

    8 Rounds of

     

    4 Bar Muscle Ups

    8 HSPU

    12 Alt Pistols

     

    Then

    Buy out 800m run

    0
  • Friday 6 December 2018

    CrossFit

    Strength & Technique

    5 Rounds

    15 Cal Row

    15 Burpees

     

    WOD

    10-9-8

    Thrusters (60/40)

    KB Swings (24/16)

    600m Run

     

    7-6-5

    Thrusters (70/45)

    KB Swings

    400m Run

     

    4-3-2-1

    Thrusters (80/50)

    KB Swings

    200m Run

    0