CrossFit Pen Y Bont

CrossFit Pen Y Bont
The box

Friday, 31 January 2014

Friday 31st January

A) OHS
7 x 2 @ progressive loading

WOD - for time

10 HSPU
30 deadlift 60/40
20 HSPU 
20 deadlift 80/60
30 HSPU
10 deadlift 100/80

Thursday, 30 January 2014

Thursday 30th January

A) Thruster
6x2 @ progressive loading 

WOD - 20 Min Time cap

20 sprawl
20 p/clean 60/40
20 t2b
15 sprawl
15 p/clean 
15 t2b
10 sprawl
10 p/clean
10 t2b

Monday, 27 January 2014

Monday 27th January

A) Skill Work
4 RNFT
5 Wall walks
1 max effort L-sit hold

WOD - 30 Reps for time
Complex:
1 Power Clean
1 Front Squat
2 lunges

- pick your own weight 

Friday, 24 January 2014

Friday 24th January

A) Recovery Squats
4 x 10 @ 50-55%

WOD - 15 min window

KBS 24/16
Double Under

- finish of remainder of time with max effort strict pull ups/ring rows

Thursday, 23 January 2014

Thursday 23rd January

A) Push Jerk
5-5-5-3-3-3-1-1-1
@ progressive load

WOD - 12 min AMRAP 

3 C2B Pull Up
4 Burpee
5 T2B

Tuesday, 21 January 2014

Tuesday 21st January

A) Snatch + (2) OHS 
6 x 1 @ Progressive load

WOD - for time
Buy in: 100 Double Unders
Then - 50-35-20
Wall Ball 9/6
KBS 24/16
Cash out: 100 ABMAT sit ups

Monday, 20 January 2014

Monday 20th January

A) Press to Push Press
6 x 1 @ 70%+
(2+2=1)

WOD - 20 min AMRAP

8 C2B Pull Ups
8 PTOH 20/15
8 Sit 2 Stand
8 Down/Ups

Friday, 17 January 2014

Friday 17th January

A) Clean
7 x 1 - 80%+

WOD - 3 RFT

15 Hang Power Snatch 42.5/30
20 Box jump 24/20
25 Pull ups

Thursday, 16 January 2014

Thursday 16th January

A) L-Sit

15 mins having fun with the L-Sit!

WOD - 

1 Mile (for time)
8 mins rest
Then - 'Karen'

150 Wall Balls 9/6

Wednesday, 15 January 2014

Wednesday 15th January

A) Thrusters

EMOM 10 Mins @ AHAP but unbroken

WOD - 3 RFT

16 Pull ups
16 Push Jerk
16 Front Rack Lunge
16 T2B
16 Burpee
200m Run 

Tuesday 14th January

A) Push Press

5 x 5 @ AHAP

WOD - choose one:

10-8-6-4-2
Power Snatch 60/40
2-4-6-8-10
Wall Walk

Or

10-8-6-4-2
Power Snatch 60/40
1-2-3-4-5
Muscle Up

Monday, 13 January 2014

Monday 13th January

A) plyometrics
Max height jump from knee

WOD 15 min AMRAP

3 C2B Pull Up 
4 Power Clean 70/50
8 Pistols (alternating)

Thursday, 9 January 2014

Thursday 9th January

A) Power Clean

6x3 @ moderate but progressive 

WOD - for time

400m Run
30 Power Snatch 40/30
30 KBS 24/16
400m Run
20 Power Snatch
20 KBS
400m Run
10 Power Snatch
10 KBS

Wednesday, 8 January 2014

Wednesday 8th January

A) Pause Back Squat

6x3 @ moderate and progressive
- 3 second pause

WOD - 12 Min AMRAP 

8 Push Jerk 50/35
8 Burpee Box Jumps 24/20

Tuesday, 7 January 2014

Tuesday 7th January

A) Power Snatch
6x2 @ moderate progressive weight
- focusing on footwork

WOD - Wall Runner
3RFT

15 Deadlift 80/50
50 Double Unders
7 Wall Walks

Monday, 6 January 2014

Monday 6th January

A) Pause Front Squats
6x3 (3@70%) + (3@80%)
- 3 second pause

WOD - 21-15-9

Power Snatch
Thruster
Sprawl

RX: 35/25

Saturday, 4 January 2014

Friday 3rd January

A) Bench Press
3-3-3-2-2-2-1-1-1
@ AHAP

WOD 3RFT BABY!!

50 double Unders
40 air squat
30 pull up
20 Burpee
10 HSPU 

Saturday 4th January

Partner WOD

12 Min AMRAP

3 Burpee
6 T2B
9 Wall Ball 9/6

Rounds = 1-4-1

Rest 5 min

30 C+J for time 60/40

Reps = 1-4-1