CrossFit Pen Y Bont

CrossFit Pen Y Bont
The box

Tuesday, 19 April 2016

Tuesday 19th April

A) EMOM x 12 min
1) 20 hollow rocks
2) 12 ttb

WOD start a new round every 4 mins x 3

Run 400m
Max effort burpee box jump overs 24"/20"

Monday 18th April

Front squat
2 x 2 @ 75%
2 x 2 @ 80%
2 x 2 @ 85%

WOD 
15 burpee to rig buy in
10 front squats 80/60
10 bar muscle ups / 20 pull ups
10 front squats
10 bar muscle ups / 20 pull ups
10 front squats
15 burpee to rig buy in

Thursday, 14 April 2016

Thursday 14th April

A) OHS 
20 minutes working on sets of 3-5 reps. Work on absolute depth and form. 

WOD 5RFT

20 burpees
15 OHS 42.5/30
10 pull ups

Wednesday 13th April

A) Russian KB lunges
6 x 10 each leg

WOD EMOM x 20 mins
1) :45 assault bike
2) :45 slam balls
3) :45 KBS 24/16
4) :45 box jump overs 20"

Tuesday, 12 April 2016

Tuesday 12th April

A) Deadlift cycle
10 TNG reps with weakest mixed grip
10 TNG reps with strongest mixed grip
10 reps alternating grip

WOD 'D.T.'
5RFT

12 deadlifts
9 hang power clean
6 stoh 70/50

Monday 11th April

A) back Squat
5 x 5 @ 70%

WOD - 3 rounds
In 3 minutes
30 wall balls 9/6
15 box jumps 24"/20"
AMRAP ttb
- rest 3 mins

Tuesday, 5 April 2016

Tuesday 5th April

A) OHS
5 x 3 building in load

WOD 'Nancy'
5rft
400m run
15 ohs 42.5/30