CrossFit Pen Y Bont

CrossFit Pen Y Bont
The box

Thursday, 31 July 2014

Thursday 31st July

A) OMEM 10 Min
10 x Burpee

B) OHS
5 x 2 @ 75%

WOD - OMEM 20 Min

Even - 8 OHS 60/40
Odd - 8 C2B pull up 

Wednesday, 30 July 2014

Wednesday 30th July

A) Bench Press + Leg raise
3x3+5 @ 70% warm up
5x5+5 @ 85% working sets


Thruster 42.5/30
Burpee

Tuesday, 29 July 2014

Tuesday 29th July

A) Back Squat
3x3 @ 70% warm up 
4x4 @ 75-80% working sets

WOD - 25 min time cap

50 wall ball 9/6
25 T2B
50 box jump over 24/20
25 Burpee
50 box jump over 24/20
25 T2B
50 wall ball 9/6

Monday, 28 July 2014

Monday 28th July

A) Push Press
3x3 warm up @ 70%
5x5 working set @ 80%

WOD - 3 RFT

400m run
21 KBS 24/16
12 HSPU 

Friday, 25 July 2014

Friday 25th July

A) Front Squat
6 x 2 @ 85%

WOD 3 x 5 min AMRAP

1) 6 Power Clean 50/35
    12 pull ups
2) 6 Front Squat
    12 HSPU
3) 6 Power Snatch
    12 Wall ball 9/6

3 mins rest between sets

Thursday, 24 July 2014

Thursday 24th July

A) Power Snatch
20 mins to hit T+G sets of 2

WOD - 4 RFT

400m Run
Max effort power snatch 40/30
- rest 1 min 

** no rest at hang only OH

Wednesday 23rd July

WOD EMOM 15 Mins

1st min - 7 back squat 60/40
2nd min - 14 push ups
3rd min - 21 abmat sit ups 


Looking good yeatsy! 

Tuesday, 22 July 2014

Tuesday 22nd July

A) Behind neck push press
3x5 warm up
6x3 progressive load

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

Deadlift 50/35
Front Squat 50/35
T2B

Monday 21st July

A) Bench Press
3x5 @ AHAP
5x3 @ AHAP

WOD 20 min AMRAP

3 hang power clean 80/50
6 burpee
9 box jumps 24/20
27 double unders

Friday, 18 July 2014

Friday 18th July

A) Front Skwat
4x4 @ 80%

WOD 2 RFT

1km run
50 pull ups
35 Burpees 
20 OHS 60/40

Thursday, 17 July 2014

Thursday 17th July

A) OHS
6x3 @ progressive load 70%(+)

WOD 4 x 5:00 intervals

00:00
400m run 
AMRAP OHS 50/35
05:00
400m run 
AMRAP Burpee pull ups
10:00
400m run
AMRAP clusters 50/35
15:00
400m run
AMRAP Burpee box jumps

Wednesday, 16 July 2014

Wednesday 16th July

A) 10 mins to find
80% deadlift

B) EMOM 10 mins
3 x deadlift 80%

WOD 'Diane' 21-15-9

Deadlift 100/75
Hspu

Tuesday, 15 July 2014

Tuesday 15th July

A) mobility
Samusun & hip stretch
5 min squat hold

B) rowing intervals
3 x 2:00 - full recovery

WOD 21-15-9

Burpee to 6"
Thruster 20/15

Monday, 14 July 2014

Monday, 7 July 2014

Monday 7th July

A) EMOM 10 mins
1 x strict press
2 x push press
3 x push jerk - pick a challenging weight

WOD 20 min AMRAP
Buy in: 1 mile run
Then AMRAP remaining time
50 air squat 
30 t2b
20 HSPU 

Friday, 4 July 2014

Friday 4th July

A) Front Squat
3 x 2 @ 80%
5 x 3 @ 85%

WOD 15 min AMRAP 

200m run
10 back squat 65/45
10 box jump over 24"/20"

Thursday, 3 July 2014

Thursday 3rd July

Strength
Overhead Squat 6x2
Every 2 Min/Keep Adding

Metcon
3 Rounds
400m Run
21 Box Jumps 24/20
7 Power Snatches 65/45

Time Cap 15 Min


Tuesday, 1 July 2014

Wednesday 2nd June

Metcon

EMOM for 10 Min

8 Hang Power Cleans 95/65

8 Push-Press 95/65

Rest 1Min


EMOM for 10 Min

10 Wall Balls 20/14

10 Pull-ups 

Rest 1Min


EMOM for 10 Min

10 Burpees


Score is Total Reps