CrossFit Pen Y Bont

CrossFit Pen Y Bont
The box

Tuesday, 30 December 2014

Tuesday 30th December

A) Push Press
5x3 @85%

WOD 3RFT

21 Front squat 50/35
15 pull ups
9 burpees


Monday, 29 December 2014

Monday 29th December

A) Back Squat
5x3 @ 85% of 1rm

WOD 10 min AMRAP

6 deadlift 80/60
9 push ups
12 box jumps


Wednesday, 24 December 2014

Wednesday 24th December

IA) Back Squat
5 x 10 @ 70%+

WOD - 4 RFT

20 hang squat clean 50/35
20 HSPU 
20 burpees



Tuesday, 23 December 2014

Tuesday 23rd December

WOD For time

100 wall balls 9/6
75 KBS 24/16
50 box jumps 24"/20"
25 power snatch 50/37.5

Monday, 22 December 2014

Monday 22nd December

A) Front Squat
5x3 @ 80%+

WOD 10 RFT 

10 thrusters 50/37.5
10 pull ups
30 double unders 

Friday, 19 December 2014

Friday 19th December

A) Deadlift
EMOM 10 mins
4 x 80-83% 1RM

WOD -
21-15-9
OHS 60/40
42-30-18
Pull Ups

Thursday 18th December

A) Rowing Intervals
3 x 500m flat out efforts
full recovery between

WOD - 10 min AMRAP 

20 Burpees 
30 wall balls 9/6
40 air squats 

Wednesday, 17 December 2014

Wednesday 17th December

A) power snatch
20 mins hitting sets of 3 staying around 75-80% of your 1RM

WOD 5rft

5 power snatch 60/40
2 rounds of cindy

Monday, 15 December 2014

Tuesday 16th December

A) Back Squat
5 x 10 @ 70% 1RM

WOD - 5 RFT

21 thruster 40/30
15 ABMAT sit up
9 t2b

Monday 15th December

A) Mobility work
10 mins working OH position 
B) Strict Press
5 x 3 @ increasing load

WOD - 10 RFT

10 c2b pull up
10 back squat 40/30
30 double under 

Thursday, 11 December 2014

Wednesday, 10 December 2014

Wednesday 10th December

A) Sotts Press
3x3 - use this as warm up with empty barbell

B) OHS
20 mins hitting sets of 3

WOD 10 min AMRAP 

60 Burpee over bar
30 ohs 40/30
10 c2b pull up

Tuesday, 9 December 2014

Tuesday 9th December

A) Front Squat Pause
5x2 w/ 3 sec pause at bottom @ 80% of last weeks max

WOD - 12 min AMRAP

9 box jump 24"/20"
9 push press 60/40
9 t2b

Monday, 8 December 2014

Monday 8th December

A) Bench Press
5x5 @ 80%+

WOD For time 
10-8-6-4-2
Power clean + jerk 60/40
Double unders
10-8-6-4-2
Burpees

Thursday, 4 December 2014

Thursday 4th December

A) Back + Front Squat
5 sets of 8+4 @ increasing load

WOD - Cindy on steroids
20 min amrap

5 back squat 60/40
10 c2b pull ups
15 HR push ups


Wednesday 3rd December

A) Deadlift
5x3 @ 80%

WOD 7 RFT

3 hspu deficit 
6 deadlift 100/75
12 pull ups
24 double unders

Tuesday, 2 December 2014

Tuesday 2nd December

A) Front Squat Pause
20 mins to establish a 2rm

WOD - EMOM 16 mins

Even: 15 wall ball 9/6
Odd: 10 Burpees 

Monday 1st December

A) Front Squat + Push Press
5 x 2+2 @ increasing load

WOD - 12 min AMRAP

10 front squat 
10 t2b
10 STOH 60/40

Thursday, 27 November 2014

Thursday 27th November

A) Front Squat Pause
7x2 with 3 second pause 

WOD 15 min AMRAP

30 double Unders 
15 box jumps
7 front squats

Wednesday 26th November

A) hang power snatch
20 mins working on hang power snatch

WOD 21-15-9

Hang power snatch 50/35
Burpee
C2B pull up

Tuesday, 25 November 2014

Tuesday 25th November

A) Push Press
5 x 5 @ increasing load

WOD EMOM 24 mins

Min 1: 30 sec row
Min 2: 20 wall Ball 9/6
Min 3: 15 KBS 24/16

Monday 24th November

A) SQUAT
8 back squat + 4 Front Squat 
5 sets at 70% FS

WOD - 10-9-8...3-2-1

Power clean and jerk 60/40
Burpee box jump 24"/20"

Thursday, 20 November 2014

Friday 21st November

A) Deadlift
20 mins to work up to a new 3RM or heavy triple for today 

WOD 10RFT

3 deadlift 130/100
6 HSPU 
9 box jump 24"/20"

Thursday 20th November

A) Front Squat
4 x 8 @ 80%


Front Squat 80/60
Burpee over bar

Wednesday 19th November

WOD - for time

Buy in: 150 double Unders 
Then 4 RFT

20 pull ups
30 sit ups
40 air squats

Cash out: 150 double unders

Tuesday 18th November

A) Snatch work
20 mins working on hitting good technique at -70%. Start at power snatch and work into full squat 

WOD 

Hang power snatch 45/35
Wall ball 9/6
Burpee

Monday, 17 November 2014

Monday 17th November

A) Back Squat
5 x 3 @ 90%

WOD 5 RFT

12 box jump 24"/20"
8 t2b 
6 thruster 40/30
30 double under

Friday, 14 November 2014

Friday 14th November

A) Back Squat
4 x 8 @ 80%

WOD - 
2 rounds
10 Deadlift 100/60
10 t2b 
10 deadlift 100/60
10 KBS 24/16

Straight into
3 rounds
10 push press 60/40
10 t2b
10 push press 60/40
10 KBS 24/16

Thursday, 13 November 2014

Thursday 13th November

A) clean + jerk complex
EMOM X 10
1 power clean
1 squat clean
2 push jerk

WOD - 12 min AMRAP 

24 double Unders
12 down up
6 power clean 60/40

Wednesday, 12 November 2014

Wednesday 12th November

A) Front Squat
3x3 @ 85%

WOD 4 RFT

25 wall ball
15 PTOH 15/10
5 C2B pull up

Tuesday 11th November

A) Power Clean
20 mins to find a 1RM or heavy single 

WOD 21-15-9-3

Burpee bar touch 6"
Squat clean 60/40
Box jump 24"/20"

Monday, 10 November 2014

Thursday 6th November

A) Front Squats
20 mins to hit heavy triples and to find a 3RM

WOD 2 RFT

50 wall balls 9/6
40 pull ups
30 burpees
20 deadlifts BW
10 Front squats BW

Monday 10th November

A) Heavy back squat doubles
20 mins to find a new 2RM or to hit a heavy double

WOD - 12 min amrap

7 ohs 50/35
7 Burpee over bar
7 t2b

Wednesday, 5 November 2014

Wednesday 5th November

A) Power Snatch
5x3 warm up
3x1 working to maximum 

WOD - 3 min AMRAP

3 power snatch 60/40
20 double unders

4 min AMRAP
4 power snatch 55/35
20 double unders

5 min AMRAP
5 power snatch 50/40
20 double unders

Tuesday, 4 November 2014

Tuesday 4th November

A) OHS
20 mins hitting sets of 3 looking for solid reps

WOD 6 min ladder
2,4,6,8...

OHS 50/35
T2B
- Rest 3 mins

6 min ladder
2,4,6,8...

Push press 50/35
Box jump over 30/24

Monday, 3 November 2014

Monday 3rd November

A) Back Squat Wave 1
3x3 warm up
1 x 5 @ 80%
1 x 5 @ 85%
1 x 3 @ 90%
- then repeat

WOD - EMOM x 20

Even - 8 thruster 42.5/30
Odd - 8 pull up

Thursday, 30 October 2014

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Monday, 27 October 2014

Monday 27th October

A) Back Squat
5x5 @ 80%

WOD 3 rounds

75 double under
50 air squats
25 KBS
5 bar muscle ups

Thursday, 23 October 2014

Wednesday 22nd October

A) Front Rack Lunge
5 x 10 increasing load

WOD - 5 RFT

15 thrusters 42.5/30
15 T2B

Tuesday, 21 October 2014

Tuesday 21st October

A) EMOM 12 min
Even: 10/8 inverted row
Odd: 10/8 Burpee

WOD - 5 RFT
12 plyo push up 15/10
50 double unders 
20 thrusters 20/15

Monday, 20 October 2014

Monday 20th October

A) EMOM 10 mins 
1 x Power clean
3 x Front squats @ 75-80% power clean

WOD - 6 RFT 

3 clean and jerk 70/50
2 rounds
5 pull up
10 push up
15 air squat 

Thursday, 16 October 2014

Thursday 16th October

A) Challenge No.2
2 min max effort thrusters 40/30

WOD - 15 min AMRAP

3 wall walk
6 thrusters 40/30
9 pull ups 

Wednesday, 15 October 2014

Wednesday 15th October

A) Bench Press + Pull Up
6x 6+6 a progressive load
If you can add weight for the pull up, do it!

WOD - 4 RFT

30 ABMAT sit ups
200m run
30 wall balls 9/6

Tuesday 14th October

A) Heavy hang cleans
6 x 3 @ progressive load

WOD - 5 RFT 

8 Thrusters 50/35
8 pull ups
30 double unders

Monday 13th October

A) Back Squat Pause
6 x 3 @ 70%(+) w/ strict 3 second pause

WOD - EMOM 20 mins

Even - 10 T2B
Odd - 4 power snatch 50/35 + 4 burpee over bar

Friday, 10 October 2014

Friday 10th October

A) Back Rack Lunge
5 x 10 @ progressive load

WOD - 10 min AMRAP

10 wall ball 9/6
10 Burpee pull up
10 KBS 24/16

Thursday, 9 October 2014

Thursday 9th October

WOD - For time

3 Rounds
30 Front Squats 40/30
30 Push Ups

–Rest 3 mins–

3 Rounds
25 KBS 24/16
25 Box Jumps 24"/20"

–Rest 3 mins–

3 Rounds
20 Toes to Bar
20 HSPU