CrossFit Pen Y Bont

CrossFit Pen Y Bont
The box

Thursday, 27 March 2014

Thursday 27th March

A) Front Squat
7 x 3 @ 70%+

WOD 5 RFT

10 Push Press 60/40
50 double Unders
400m run 
Rest 1 min



Wednesday, 26 March 2014

Wednesday 26th March

A) EMOM 
4 x Power clean @ challenging load

WOD 4 RFT

20 wall ball 9/6
20 T2B
20 KB Snatch 24/16



Tuesday, 25 March 2014

Tuesday 25th March

A) Push Press
7 x 3 @ progressive heavy load

WOD 'Jack' 20 min AMRAP

10 Push Press 50/35
10 KBS 24/16
10 Box Jump 24"/20"

Monday 24th March

A) Weighted lunges
5x10 @ progressive heavy load

WOD 10RFT
 5 C2B pull ups
10 HR push ups
15 jumping air squat

Thursday, 20 March 2014

Wednesday, 19 March 2014

Wednesday 19th March

A) Rowing

4 x 400m row @ 1:45/2:05 pace

WOD - 15 mins AMRAP 

5 strict pull ups
10 hang power snatch 50/35
15 wall balls 9/6

Tuesday 18th March

A) 2 strict press + 2 push press
7 x 1 @ moderate load

WOD - 5rft

22 T2B
11 Clean and jerk 60/40
22 ABMAT sit ups

Monday, 17 March 2014

Monday 17th March

A) OHS
3-3-3-3-3 @ moderate weight

WOD 10 min ladder

10 deadlift
15 box jumps
15 deadlift
15 box jumps
20 deadlift
15 box jumps
25 deadlift
15 box jumps


Saturday, 15 March 2014

Saturday 15th March

A) EMOM 10 mins
1 snatch
1 OHS 
1 Snatch Balance

Partner WOD - 25 min time cap

200m Relay until complete:
150 thrusters 20/15
100 pull ups
50 Burpees 
25 box jumps 30"/24"

Friday, 14 March 2014

Friday 14th March

A) Deadlift

3-3-3-3-3-3 @ 70%(+)

WOD 3-6-9-12-15-18-21

OHS 42.5/30
HSPU/ HR Press Up

Thursday, 13 March 2014

Thursday 13th March

WOD - for time

800m Run
30 box jumps 24/20
30 Burpees
400m run
15 box jumps 24/20
15 Burpees
800m run
30 box jumps 24/20
30 burpees

Wednesday, 12 March 2014

Wednesday 12th March

A) Hang Power Clean
7x2 @ progressive load

WOD 15 minute AMRAP

21 double Unders
15 Burpees
9 STOH 50/35

Tuesday 11th March

A) Press Complex 
7 x 1 - 2 push press+2 push jerk

WOD - 20 minute rolling clock

200m run
AMRAP KBS 24/16
2 minute intervals 

Monday, 10 March 2014

Monday 10th March

A) Tempo Back Squats
3-3-3-3-3-3 with 3 second pause at rock bottom 

WOD 3RFT

25 box jump overs 24/20
20 HSPU
15 T2B
10 Pull ups
 5 Power clean 70/50

Friday, 7 March 2014

Friday 7th March

A) Overhead Squat
5-5-5-5-5 @ a challenging load

WOD - 2 Options
Option 1 - 10 min AMRAP 
10 OHS 45/30
10 Pull ups

Option 2 - 14.2
2 rounds in 3 mins with 2 rep increase
00:00-03:00
10 OHS 45/30
10 C2B Pull up

03:00-06:00
12 OHS 45/30
10 C2B Pull up

Keep following this pattern until you cannot hit the target reps. 

Thursday, 6 March 2014

Thursday 6th March

A) Power Clean
2 x EMOM 10 @ challenging load

WOD 15 Min AMRAP

7 T2B
14 Push Up
28 Double Under

Wednesday 5th March

A) Push Jerk
3-3-3-3-3-3 @ 70%+


Hang Squat Clean 
Push Jerk
T2B

RX: 50/35

Tuesday, 4 March 2014

Tuesday 4th March

A) Hang Clean
7 x 1 @ progressive load


Hang squat clean
Push press
T2B

RX: 50/35

Monday 3rd March

A) Back Squat

6x3 @ progressive load 70%(+)

WOD - 14.1
10 min AMRAP
 
30 Double Unders 
15 Power Snatch 35/25