CrossFit Pen Y Bont

CrossFit Pen Y Bont
The box

Tuesday, 18 June 2013

170613

A) Strength

Establish a 1RM Power Clean

B) WOD - 5 rounds for reps

30 secs Pull Ups
30 secs Wall Ball 9/6
30 secs Burpee
1 Min Rest

Thursday, 13 June 2013

130613

A) Strength - Deadlift

3-3-3-2-2-2-1-1

Work up to establish a 1RM

WOD - For Time

10 Box Jump 30/24
20 KB S.D.H.P. 24/16
30 C2B Pull Ups
40 Burpee
50 Wall Ball 9/6
100 Double Unders

Wednesday, 12 June 2013

120613

A) Mobility

Feet smashing
Calf smashing
Hamstring door stretch

WOD - For time:

Run 1 Mile
- 6 mins rest -
Run 800m
- 4 mins rest -
Run 800m
- 4 mins rest -
Run 400m
- 2 mins rest -
Run 400m 
- 2 mins rest - 
SPRINT 200m

TIME!!!

Tuesday, 11 June 2013

110613

A) Tekkers

Pistol tekkers!
- KB counter balance
- Banded assistance
- Rig assistance

WOD - 4 RFT

5   Power Clean 80/60
10 Pistols - alternating
15 C2B Pull Ups
40 Double Unders

Thursday, 6 June 2013

060613

A) Front Squat

5x5 @ 70% of 1RM
3x3 @ 75% of 1RM

WOD - For Time

200m Run
20 Over The Box Jump 24"/20"
20 KBS 24/16
400m Run
15 Over The Box Jump 24"/20"
15 KBS 24/16
800m Run
10 Over The Box Jump 24"/20"
10 KBS 24/16

Saturday, 1 June 2013

010613

A) Find 1RM 

Split Jerk

WOD - 'Elizabeth'
21-15-9

Squat Clean 60/40
Ring Dip