Month: August 2012

31st August 2012

Friday – Our Favourite Strength Day Warm Up 150 jump rope 3 rounds with PVC 10 push press 10 front squat 10 OHS 3 rounds with 20kg barbell 5 dead lift 5 hang clean 5 front squat 5 back squat Skill — Snatch, so start with Burgener warm up with PVC WOD Snatch 3-3-3-3-3 Bench […]

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29th August 2012

Wednesday CrossFit Warm up WOD 4 rounds of – 3 Power clean and 1 jerk 3 rounds for time 25 over head lunges (20kg, 10kg) 20 pull ups 15 Burpees After bash Partner Stretch

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28th August 2012

Tuesday Warm up 3 rounds of 100 jump rope 10 wall ball shots 10 striders WOD Chipper for time 60 box jumps (24″, 20″) 50 push ups 40 pull ups 30 weighted sit ups (10kg, 5kg) 20 ring dips 10 hand stand push ups After bash Stretch and work on your weakness.

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27th August 2102

Monday Warm up 3 rounds of 10 push ups 10 iron cross 10 scorpions 10 squats Skill –> Clean & Jerk WOD 2 rounds for time 300 skipping 20 clean and jerk (40kg, 20kg) 15 Burpees After bash Full body stretch

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25th August 2012

Saturday Warm up 150 singles 3 rounds of 10 Iron cross 10 scorpions 150 singles Skills –> Power Clean / Ring dips WOD Elizabeth 21-15-9 reps for time – Power clean Ring Dips After bash Full body stretch

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24th August 2012

Friday –> Strength Day Warm up 3 rounds of 100 jump rope 10 OHS 10 Iron cross WOD Push press 4-4-4-4-4 Push jerk 3-3-3-3-3 After bash 2 rounds of 25 weighted sit ups 25 back extensions

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22nd August 2012

Wednesday Warm up 3 rounds of 100 skipping 30 jump jacks 10 Sampson stretch WOD AMRAP in 15min 5 pull ups 10 squats 15 KBS (24kg, 16kg) After bash 50 sit ups 50 back extensions

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