CrossFit Pen Y Bont

CrossFit Pen Y Bont
The box

Thursday, 24 October 2013

Thursday 26th October

A) Push Jerk
6 x 3 - AHAP

WOD - 21-15-9-3

Push Jerk 60/40
Alternating lunges
Push ups

Tuesday, 22 October 2013

Tuesday 22nd October

A) Back Squat

5 x 5 @ 85%

WOD - Choose 1 20 min AMRAP

'Cindy'

 5 pull ups
10 press ups
15 air squats


'Mary'

 5 HSPU
10 Pistol (alternating)
15 Pull Ups

Monday, 21 October 2013

Monday 22nd October

B, Snatch

6 x 2 full snatch
- no touch and go
- no fails. Stick below 80%

WOD - For Time

10 - 1
Front Squat 80/50
1 - 10
Box jump 24"/20"

Lack of posts!

The server I use to update the blog has been f*#ked. Many apologies!

Thursday, 10 October 2013

Thursday 10th October

WOD - for time

25 ABMAT Sit-ups
15 HSPU
25 ABMAT Sit-ups 
15 STOH 70/35
100 Double Unders
15 STOH 70/35
25 ABMAT Sit-ups
15 HSPU
25 ABMAT Sit-ups 

B) Oly Lifting

Power snatch 7x3 - touch & go reps

Monday, 7 October 2013

Monday 7th October

A) Mobility
- Hamstring
- Running tekkers

WOD - October Benchmark

Run 5km for time

Friday, 4 October 2013

Friday 4th October

A) Front Squat

5 x 3 @ 75% 

WOD - TABATA these -

Deadlift 60/40
ABMAT Sit Ups
Double Unders

Wednesday, 2 October 2013

Wednesday 2nd October

A.M. Track session
300m all out
2:00 mins rest
300m all out
1:30 mins rest
300m all out
1:00 min rest
300m all out

Then 3 RFT
300m run backwards
20 KBS 16/12
300m run forwards
20 KBS 16/12
300m run backwards
20 KBS 16/12

Box WOD - Find 1RM for all movements

- Strict Press
- Clean
- OHS

Tuesday 1st October

A) BB Complex OMEM 10 Mins
1 Pwr Clean + 1 Hang Clean + 1 Jerk

WOD - For Time (17 Min Cap)

20 Front Squat 90/60
40 T2B
60 Burpee Over Bar

Monday 30th September

September Benchmark Re-test
'Kelly' - 5RFT

400m Run
30 Box Jump 24"/20"
30 Wall Ball 9/6