• Friday 8 December 2017

    CrossFit

    Strength & Technique

    Front Rack Carry

    5 x 10m Max weight

     

    WOD 

    20 AMRAP

    • 150m Farmers carry
    • 50/30 Push ups
    • 100 Double Unders

     

    BFit

    Strength & Technique

    3 Sets

    Max Wall Balls

     

    WOD

    2 Rounds:

    • 500m Sandbag Run
    • 50 Sandbag Squats
    • 50 Romanian KB DL

     

    0
  • Thursday 7 December 2017

    CrossFit

    Strength & Technique

    10 EMOM

    • 1 Power Snatch
    • 1 Hang Squat Snatch
    • 2 OHS

    WOD 

    21 – 15 – 9

    • Power Snatch (50/35)
    • Burpees Over The Bar

     

    BFit

    Strength & Technique

    5 Rounds:

    50 Mountain Climbers

    100m Overhead Carry

     

    WOD 

    10 Rounds:

    • 10 Knee Raises
    • 10 Overhead DB Lunges

     

     

    0
  • Wednesday 6 December 2017

    CrossFit

    Strength & Technique

    4 Rounds

    40 sec ON 20 sec OFF

    • Hollow Rock
    • Box Step Up
    • Push Ups

     

    WOD

    10-9-8-7-6-5-4-3-2-1

    • Back Squats (80/40)
    • Run 200m

     

    BFit

    Strength & Technique 

    4 Rounds

    40 sec ON 20 sec OFF

    • Hollow Rock
    • Box Step Up
    • Push Ups

     

    WOD

    AMRAP 15

    • Run 200m
    • 20 DB Cleans
    • 20 DB Push Press

     

    0
  • Tuesday 5 December 2017

    CrossFit

    WOD 

    2 Rounds:

     

    3 AMRAP

    Clean & Jerks (60/40)

    Rest 1 min

     

    3 AMRAP

    Burpees

    Rest 1 min

     

    3 AMRAP

    T2B

    Rest 1 min

     

    BFit

    Strength & Technique 

    200m Duck Walk

     

    WOD

    For Time:

    • 100 Air Squats
    • 80 KB Swings
    • 60 Dumbbell Snatches
    • 40 KB SDHP
    • 20 Burpee Box Jumps
    0
  • Monday 4 December 2017

    CrossFit

    Strength & Technique

    Practice:

    Pull Ups / Bar Muscle Ups

     

    WOD

    5 RFT

    • 7 Bar Muscle Ups
    • 14 Deadlifts (100/70)
    • 21 Wall Balls

     

    BFit

    WOD

    6 x AMRAP 3 / Rest 1 min

     

    Station 1:

    Run 400m

    Dumbbell Snatches for score

     

    Station 2:

    Row 500m

    Goblet Squats for score

     

    Station 3:

    Bike 1000m

    Burpee Box Jumps for score

    0