Friday 1 March 2019
WOD CrossFit open 19.2
Thursday 28 February 2019
CORE TTB 3x ME Rest 2 mins between efforts WOD For Reps 4 Full Tabatas (20:10) 20 SGL Arm Hang DB Clean and Jerk 15 Wall Balls 10 Burpees @22.5/15 @20/14 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…
Wednesday 27 February 2019
STRENGTH Strict Press 7×2 @50% of 1rm Jerk 000,130,300,430,600,730,900 WOD 11 Min AMRAP 200m Run 18 KB Swings @32/24 Kg PEAK For time 9 Thrusters 1 Rope Climb 15 Thrusters 2 Rope Climbs 21 Thrusters 3 Rope Climbs 27 Thrusters 4 Rope Climbs 42.5/30kg
Tuesday 26 February 2019
STRENGTH Deadlift 7,5,3,1 Reps 000,300,600,900 WOD For TIme (15-18 min cap) 10-8-6-4-2 DBL DB Box Step Overs Bar Muscle Ups Rest 2 mins 10-8-6-4-2 DBL DB Box Step Overs Pull Ups @24/20 @22.5/15 PEAK Death by Power Clean Work at 70% of 1 RM *Compare to 8 Feb
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