CrossFit Pen Y Bont

CrossFit Pen Y Bont
The box

Friday, 31 May 2013

310513

A) Push Press

3-3-3-3-2-2-2
- Increase Load every set

WOD - Revisit 'Nancy' (01/05/13)
5RFT

400m Run
15 OHS 42.5/30

300513

A) Speed Work

3 x 100m sprints
5 20 mtr shuttle increments
2 min recovery

WOD - Tabata Mash Up

Burpee
KBS 32/24
ABMAT Sit Ups
Wall Ball 9/6
Push Press 20/15

Wednesday, 29 May 2013

290513

SERVER HAS BEEN DOWN ALL LAST WEEK!

A) Tekkers

3 reps increasing height box jump

WOD - 'D.T.' with a twist

12 Deadlift 
9 Hang Squat Clean
6 Alternating Split Jerk

RX: 70/50

Tuesday, 21 May 2013

210513

A) Tekkers

3 x 1 Min ME unbroken double unders
5 x 5 Ring Dips

WOD - 4 RFT

400m Run
20 Push Press 45/35
40 ABMAT Sit Ups
20 Burpees
- 2 Min Rest -

Friday, 17 May 2013

170513

A) FULL Snatch

Stay light and focus on getting under the bar fast rather than bar coming up too high.

WOD - 6 RFT

90 secs work/90 secs rest

10 Hang Power Snatch 42.5/30
- as many pull ups as possible in remaining time.

Wednesday, 15 May 2013

150513

A) - Gymnastics Skills

Technique on progression for :

Knees 2 Elbow 
Toes Through Rings
Toes 2 Bar

WOD - 21-15-9

Back Squat 70/50
Box Jump 24"/20"
KB Snatch alternating 24/16

Tuesday, 14 May 2013

140513

A) Strict Press

3-3-3-3-3

WOD - For Time

100 Double Unders
30 Pull Ups
30 Front Squat
30 Pull Ups
100 Double Unders

Monday, 13 May 2013

130513

A) Hang Squat Clean

3x5 @ 70%
4x3 @ 75%

*keep the load LIGHT so there are NO misses.

WOD - 10 Min AMRAP

10 Burpee-Pull Ups

* 32/20 = Rx+

Late Post - 120513

This is all i need to post...

Saturday, 11 May 2013

110513

A) Mobility

Aim - To become supple leopards.
Focus on - 
Hip Capsule
Shoulder rotation
Samsung Stretch
Glute Stretch
Roller
Lacrosse Ball Fun!

WOD - Death By Clean + Jerk

1st Min - 1 C+J
2nd Min - 2 C+J
3rd Min - 3 C+J

Follow this pattern until failure.
Go heavy.
Penalties apply as follows

Failure on 5th round - 100 Burpees
6th - 80 Burpees
7th - 300 Double Unders
8th - 250 Double Unders

Thursday, 9 May 2013

090513

A) EMOM 10 Mins BB Complex

2 Power Snatch
1 OHS

@ 70% of 1RM

WOD - 4 Min AMRAP

20 Double Unders
15 Push Press 30/20
10 Back Squat 30/20
5 Burpees

3 Min AMRAP

20 Double Unders
15 Push Press 30/20
10 Back Squat

2 Min AMRAP

20 Double Unders
15 Push Press 30/20

1 Min AMRAP

Double Unders

* 1 Min rest between each round.

Wednesday, 8 May 2013

080513

A) 20 mins to find 3RM

Front Squat

WOD - 15 Min Ladder

2-4-6-8-10-12-14...
C2B Pull Ups

5 Deadlifts 100/75
10 Box Jumps 24"/20"

* Ladder only applies to pull ups




Friday, 3 May 2013

Late Post - 020513

A) Barbell Complex EMOM For 8 Min

1 Power Clean
1 Hang Squat Clean
2 Front Squat

- As heavy as possible keeping form.

WOD - 3RFT

30 ABMAT Sit Ups
15 C2B Pullups
9 Power Clean 60/40

Wednesday, 1 May 2013

010513

A) OHS

5-5-5
Increase Load each set

WOD - BenchMark 'Nancy'
5RFT

400m Run
15 OHS 42.5/30