CrossFit Pen Y Bont

CrossFit Pen Y Bont
The box

Friday, 28 February 2014

Thursday 27th February

A) Strength
20 mins to establish a 1rm Strict press


Hang snatch 60/40
Back squat 60/40
Burpee

Wednesday 26th February

WOD - 50-40-30-20-10

Box Jump Overs 24/20
Jumping Lunges - alternating
Push ups

Finisher 
5x1 minute plank holds

Friday 28th February

A) Back Squat
5-5-5-3-3-3-1-1-1

WOD - 15 Min AMRAP 

50 Double Unders
25 Deadlift 70/50
25 T2B
25 Pull Up
25 Power Clean 70/50


Thursday, 27 February 2014

Tuesday 25th February

A) Close Grip Bench Press
3-3-3-3-3-3 @ progressive load

WOD - For time
30 muscle ups/ 45 c2b pull up
21 clean and jerk 60/40
1 mile run

Monday, 24 February 2014

Monday 24th February

A) 20 mins to establish a 1RM
- Front Squat

WOD 5RFT

30 Double Unders
15 Wall Ball 9/6
7 Front Squat 80/50

Friday, 21 February 2014

Friday 21st February

A) Split Jerk
7 x 1 @ progressive load

WOD - 16 min AMRAP 

4 wall walks
8 pull ups 
12 KB Snatch 24/16

Thursday, 20 February 2014

Thursday 20th January

A) Push Press
5-5-5-3-3-3-1-1-1

WOD - Chipper!
Buy in: 100 double Unders
90 jumping lunge
80 HR Push Ups
70 KBS 24/16
60 Med ball cleans 9/6
50 PTOH 20/15
Cash out: 100 double unders

Wednesday 19th February

Metcon Mayhem!

7min AMRAP
6 Power Cleans 80/50
24 sit ups
5min AMRAP
7 Deadlift 120/95
11 Burpee-over-Bar
3min AMRAP
C2B Pull up

2 mins rest between each AMRAP 
Sets of 5/3 on the pull ups

Tuesday, 18 February 2014

Tuesday 17th January

A) Front Skwatz
2-2-2-2-2-2
70%+

WOD - EMOM 20 mins 

Even - 10 Front Squat
Odd - 10 push press

RX: 42.5/30

Monday, 17 February 2014

Monday 17th February

A) OLY - Snatch Complex EMOM 10 min
1 power snatch 
1 hang power snatch
1 hang snatch

- choose your own weight 

WOD - 2 RFT

400m Run
25 Burpees
25 Med ball cleans 9/6
25 KBS 24/16

Sunday, 16 February 2014

Sunday 16th February

Hero WOD "McGhee" 30 min AMRAP


5 Deadlift 125/100
13 push ups
9 box jumps 24/20

Saturday, 15 February 2014

Saturday 15th February

Partner WOD Saturdays

2 rounds
2 minutes on each station
30s rest between sets

P1 row/ski p2 hold 20/10 plate OH
P1 5 KB snatch then alternate p2
P1 hold HSPU p2 5 pull ups
P1 hold push up extension p2 7 push up
P1 hold plank p2 15 ABMAT sit ups 

Thursday, 13 February 2014

Friday 14th January

Strength
EMOM 10 Mins 5 x Thrusters
- Go heavy 
- Be careful it's gona get spicy!

WOD 12 Min AMRAP

10 Deadlift 120/95
20 Wall Balls 9/6
30 DUBS

Tuesday, 4 February 2014

Tuesday 4th January

A) Weighted Good Mornings

4 x 10 to 90 degrees @ 50/30

WOD - EMOM 20 Mins

Even - 30 Double Unders
Odd - 10/8 HSPU 

Monday 3rd January

WOD - 3 w/3 mins rest

21-15-9
OHS
Burpee over bar
15-12-9
Front Squat 
HSPU
9-6-3
Snatch
C2B Pull up

RX:50/35