CrossFit Pen Y Bont

CrossFit Pen Y Bont
The box

Wednesday, 30 April 2014

Wednesday 30th April

A) Front Squat
5 x 10 @ BW

WOD - 5 RFT

7 front squat BW
14 box jump 24/16
21 KBS 24/16

Tuesday, 29 April 2014

Tuesday 29th April

A) Skill Work - Posterior Chain
5 x 10 back extension
5 x 10 good morning
5 x 10 strict pull up

WOD 12 min AMRAP

21 wall ball 9/6
21 down ups
21 sit up

Monday, 28 April 2014

Monday 28th April

A) Push Press
5x5 @ 70%
3x3 @ 80%

- keep it simple, good form. 

WOD - 'Nasty Girls'
3 RFT
50 air squats
7 muscle ups
10 hang clean 60/40

Tuesday, 22 April 2014

Tuesday 22nd April

A) 2 front squat + 2 push press
7 x 1 (4 reps) @ progressive controlled load

WOD 5 RFT

10 deadlift 70/50
10 STOH 70/50
10 box jump 24"/20"

Wednesday, 16 April 2014

Wednesday 16th April

A) Prowler 
3 x Suicide prowlers

WOD 20 min EMOM

Even - 15 KBS 24/16
Odd - 15 pull ups 

Dat forearm pump!!!

Tuesday, 15 April 2014

Tuesday 15th April

WOD 
In 10 minutes:
1 mile Run
AMRAP power clean 60/40
Rest 3 mins
In 12 minutes:
1 mile run 
AMRAP deadlift 60/40
Rest 3 mins
In 14 minutes 
1 mile run
AMRAP squat clean 60/40

Monday, 14 April 2014

Monday 14th April

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

WOD 15 min AMRAP

10 t2b
15 STOH 60/35
20 box jump over 24/20
30 double unders

Friday, 11 April 2014

Friday 11th April

A) Split Squat
5 x 10 on each leg

WOD 10 RFT

10 Back rack lunge
10 back squat
10 t2b 

RX: 50/35

Thursday, 10 April 2014

Thursday 10th April

A) Rowing

4 x 500m row - ALL OUT!

WOD 3 RFT

400m Run
20 Burpee box jumps 24/20
20 KBS 24/16

Wednesday, 9 April 2014

Wednesday 9th April

A) Heavy Hang Cleans
1-1-1-1-1-1 @ progressive heavy load

WOD - 3 RFT
 
40 Wall Balls 9/6
30 Burpees
20 Power Clean 60/40

Tuesday, 8 April 2014

Tuesday 8th April

A) Power Snatch
3-3-3-3-3-3 @ progressive load

WOD - 15 Min AMRAP

6 HSPU 
8 Power Snatch 40/35
12 sit ups

Monday 7th April

A) Clean complex EMOM 10 Min
- dead lift
- hang clean
- clean 
- split jerk

WOD - 3 RFT

10 front squat @ BW
20 C2B Pull Ups
50 double Unders
1 min rest