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CrossFit WOD

Jul 23 2018

Tuesday: Strict Press..


STRENGTH

Strict Press 4 x 6 reps

* Lift every 3 mins and hold at approx. 65%

CONDITIONING

AMRAP in 10 mins of:

5 Clean and jerks 70 / 45 kg
10 T2B
15 Wall balls 20 / 14 lbs


Jul 22 2018

Monday: Road work..


CONDITIONING

Working with a partner:

At 0:00 - Run 4 x 400m each
At 18:00 - Run 4 x 200m each
At 24:00 - Run 4 x 100m each

EXTRAS

At 30 mins - 

Accumulate 2 mins of L-Hang


Jul 20 2018

Saturday: Teams of 3..


CONDITIONING

In teams of 3 -

3 rounds of:

30 T2B
30 Bar facing Burpees
30 Thrusters 52.5 / 35 kg

Row 100 Calories

2 rounds of:

30 T2B
30 Bar facing Burpees
30 Thrusters 62.5 / 42.5 kg

Row 100 Calories

1 round of:

30 T2B
30 Bar facing Burpees
30 Thrusters 70 / 47.5 kg


Jul 19 2018

Friday: Oceans 12..


STRENGTH

Back squat 5 x 2 reps

* Lift every 3 mins and build to a heavy set of 2 reps

CONDITIONING

AMRAP in 12 mins of:

12m DB Front rack walking lunges
12 DB Push jerks 22.5 / 15 kg
12 Shuttle runs


Jul 18 2018

Thursday: Bar muscle up skill..


STRENGTH

Bar muscle up skill

CONDITIONING

Working in pairs - 

Row 100m each
Row 200m each
Row 300m each
Row 400m each
Row 500m each
Row 400m each
Row 300m each
Row 200m each
Row 100m each

* 22 min cap


Jul 17 2018

Wednesday: BB complex..


Jul 16 2018

Tuesday: Round house..


Jul 14 2018

Monday: Kelly


Jul 13 2018

Saturday: Hot Shots 19...


Jul 12 2018

Friday: Overboard..


Jul 11 2018

Thursday: Attitude..


Jul 10 2018

Wednesday: Ride along..


Jul 9 2018

Tuesday: YoYo..


Jul 7 2018

Monday: More Kelly Training..