Monday 25 February 2019
WOD Last Chance to do 19.1 Crossfit Open Do not forget to submit your score PEAK 7 Rounds for time 5 Power Snatches 1 Round of Cindy 52.5kg/35kg
Thursday 21 February 2019
STRENGTH Front Squat 5×1 @90-95% of 1rm 1×10 @70% of 1rm 000,200,400,600,800,1000 WOD For Time (7-9 min cap) Diane 21-15-9 Deadlift Handstand Push Ups 100/70 Kg PEAK 20m moderate intensity conditioning Jump on the Air bike, rower, go for a run or even a swim if you’re able to. Just move for 20min Feel free…
Wednesday 20 February 2019
CORE 5×15 Med ball Sit Ups 000 230 500 730 1000 WOD For Time (15-18min cap) 5 Rounds 400m Run 15 Thursters 10 Pull Ups @42.5/30 PEAK Strict Press 1RM (Re-test) *Compare to 16 January
Tuesday 19 February 2019
STRENGTH Bench 6×3 @85% of 1rm 000,230,500,730,1000,1230 WOD 12 Min AMRAP 21 Cal Row 21 KB Swings 21 Burpee Box Jump Overs @32/24 KG @24/20 PEAK 15min AMRAP 100 Double unders 50/35cal Bike 25 Ring dips
Monday 18 February 2019
STRENGTH Pull Up 5,3,1,3,5 Reps 000,200,400,600,800 Each set for max weight WOD For TIme (15 min cap) 3 Rounds 1K/750m Bike 5 Ring Muscle Ups 50 Air Squats 5 Clean and Jerks @70/47.5 KG PEAK AMRAP 10min 5 Power Snatch 5 Squat Snatch 5 Overhead squats 60/42.5kg
Friday 15 February 2019
CORE TTB 5x 20 second Hollow hold + 5-10 TTB Rest as needed between efforts WOD For Time (15-18 min cap) 10 Rounds 12 DBL KB Deadlifts 7 Ring Dips 30 Double Unders @32/24 KG PEAK 15min EMOM 10 Burpees
Thursday 14 February 2019
STRENGTH Clean and Jerk 20 Mins to find 1rm WOD 12min amrap 5 Wall Walks/15m Handstand walk 10 pull ups 15 burpee box jumps 20 D/B snatch 15/22.5kg PEAK Strict Press 3-3-3-3-3 Increase weight from 4 February. Maintain same weight for all 5 sets. Sets every 2:00min 7min AMRAP 7 KB Swings 32kg/24kg (70/53) 6…
Wednesday 13 February 2019
STRENGTH Back Squat 4×8 @70% of 1rm 000,300,600,900 WOD Min 1- ME Pistol Squats Min 2- ME HSPU Min 3- ME Power Cleans Min 4- ME Pistol Squats Min 5- ME HSPU Min 6- ME Power Cleans @52.5/35 REST 3 MINS 6 MIN AMRAP 10 push ups 15 American KB swings 20 sit ups PEAK…
Tuesday 12 February 2019
STRENGTH Front Squat 4×2 @90% of 1rm 1×10@ 65% of 1rm 000,230,500,730,1000 WOD For Time (12 min cap) 5 Rounds 12 Front Squats 9 Bar hop Burpees 6 HSPU 3 Box Jumps 42.5/30 Kg @30/24 PEAK 5 Rounds for time 50 Double unders 15 Hang Power Snatch 35kg/25kg
Monday 11 February 2019
STRENGTH Push Press 7×2 @70% of 1rm Jerk 000,200,400,600,800,1000,1200 WOD For Time (8-10 min cap) 10-8-6-4-2-4-6-8-10 Push Press C2B Pull Ups @52.5/35 Kg PEAK 6min AMRAP 6 Hang Squat Cleans 6 Bar facing burpees 52.5kg/35kg *Rest 4min and repeat