CrossFit Pen Y Bont

CrossFit Pen Y Bont
The box

Friday, 30 May 2014

Friday 30th May

A) Erg-ing!

3-5 x 300m row or ski

WOD 3 RFT

20 wall ball 9/6
20 T2B
20 Push Jerk 50/35

Thursday, 29 May 2014

Thursday 29th May

A) Push Press + strict pull up
7 x 5 + 3 @ progressive load

WOD 20 min AMRAP

50 double Unders 
10 clean and jerk 60/40
8 Burpee box jump 24/16
6 HSPU 

Tuesday, 27 May 2014

Wednesday 28th May

A) 20 mins to hit 5-7 singles C+J

WOD 4 RFT

10 C2B Pull ups
10 Box Jump 24/20
400m Run 

Tuesday 27th May

A) Back Squat
8 @ 60%
5 @ 70%
5 @ 75%
4x4 @ 80%

WOD 21-15-9

Deadlift 100/75
T2B

Saturday, 24 May 2014

Saturday 24th May

A) EMOM 12 Min
3 x Power clean @ BW

Partner WOD - 5 rounds each 1-4-1

200m run
10 Burpee pull ups
12 box jump overs
10 OHS 50/35

Thursday, 22 May 2014

Friday 23rd May

A) Pause Squats
6 x 3 w/ 3 second pause 


Thruster 42.5/30
Burpees
V-Sit

Thursday 22nd May

A) Deficit Deadlift
5 x 8 @ BW from 4"/2"

WOD - 4 RFT

400m run
21 KBS 24/16
7 OHS 50/35

Wednesday, 21 May 2014

Wednesday 21st May

A) Bench Press
5-5-5-5-5 @ progressive load

WOD - Regional WOD


HSPU
Front Squat 70/55
Burpee over Bar


Tuesday, 20 May 2014

Tuesday 20th May

A) Front Squat

Take 5 sets of 3 to hit a heavy triple. 

WOD - for time

50 wall ball 9/6
30 KBS 24/16
15 front squat 60/40
15 HSPU
30 sit ups
50 thrusters 20/15

Monday, 19 May 2014

Monday 19th May

A) Power Clean
20 mins to find a heavy single

WOD - 
3RFT
7 Power Clean 70/50
7 muscle up
Then 3RFT
25 T2B
75 Double Unders

Thursday, 15 May 2014

Thursday 15th May

WOD 5RFT

40 double Unders
30 ABMAT sit ups
20 Burpees
10 pull ups

Finisher 6 x 6 strict t2b 

Wednesday 14th May

A) Back Squat

5-5-3-3-1-1 @ - Go Heavy and all out!

WOD - 10 min AMRAP

6 deadlift
10 HR Push up
8 Hang Clean
10 HR Push up
10 Back squat
10 HR Push up

RX: 50/35

Tuesday, 13 May 2014

Tuesday 13th May

A) Push Jerk
5 x 3 @ progressive load

WOD -

50 KBS 24/16
40 wall balls 9/6
30 K2E
20 OH Lunge 20/15

*400m run before and after every movement 

Thursday, 8 May 2014

Wednesday, 7 May 2014

Wednesday 7th May

A) Skill - OHS
5 x 2 @ progressive/perfect form

WOD 12 min AMRAP 

10 OHS 60/35
10 HR press up
10 push press 50/35

Tuesday, 6 May 2014

Tuesday 6th May

A) Strict Press
4 x 4 @ progressive load

WOD 15 min AMRAP

10 c2b pull up
20 c+j 60/40
30 t2b
40 burpees

Saturday, 3 May 2014

Saturday 3rd May

A) Deadlift
2 x EMOM 12 mins @ 75-80%

WOD - for time partners

30 power snatch 50/35
5 wall walks
25 power snatch 60/40
10 wall waks
20 power snatch 70/45
15 wall walks



Friday, 2 May 2014

Friday 2nd May

A) Skill
7x2 snatch balance @ moderate load

WOD - 7 RFT

2 deadlift 160/120
10 HSPU
2 muscle ups
10 box jump 24/20

Thursday 1st May

WOD - 8 2 min on/2 min off intervals

A) 10 push press 50/35
    10 Burpee

B) 10 KBS 24/16
    10 Goblet Squat