CrossFit Pen Y Bont

CrossFit Pen Y Bont
The box

Tuesday, 30 September 2014

Tuesday 30th September

A) 20 mins work HSPU
- Strict
- Kipping
- If you can't do HSPU, get upside down and gain some confidence in the HSPU position. 


Thruster 42.5/30
Pull up

Monday, 29 September 2014

Monday 29th September

A) Final week of 20RM back squat
3 x 10 warm up
1 x 20 heaviest yet!

B) Rowing effort
2 x 500m row flat out!
Full recovery between

WOD - Open 12.1
7 min AMRAP
Burpee to 6"

Thursday, 25 September 2014

Thursday 25th September

A) Heavy triple back squat
6 x 3 @ 80%(+)

WOD - 15 min AMRAP

6 push ups
12 pull ups
18 ABMAT sit ups

Wednesday, 24 September 2014

Wednesday 24th September

A) Snatch + OHS
EMOM 10 Min
1 x power snatch
4 x ohs - pick challenging load

WOD - 3 RFT 

30 goblet squat 24/16
30 box jump over 24"/20"
30 double unders

Tuesday, 23 September 2014

Tuesday 23rd September

A) Clean + Front Squat
EMOM 10 min
1 x power clean
1 x front squat
4 x front rack lunge - pick challenging load

WOD - for time
Burpee
KBS 24/16

Monday, 22 September 2014

Monday 22nd September

Week #7 of 20 rm back squat
3 x 10 warm up
1 x 20 heavier than last week

WOD 3RFT

60 double unders
30 wall ball 9/6
15 deadlift 60/40
5 front squat 60/40 

Friday, 19 September 2014

Friday 18th September

A) Seated Box Jump
3x3
3x2
3x1 - increasing height

WOD 21-15-9

T2B
Box jump 24/20
Straight into:-
15-12-9
C2B 
Box Jump 30/24

Thursday, 18 September 2014

Thursday 18th September

A) Power Clean
5 x 3 
3 x 1 - building to a heavy ass single!!
PB TIME!!!

WOD - 3 RFT

400m run
15 sprawl
15 KBS 24/16

Wednesday 17th December

A) Front Squat Pause
6x3 w/ 2 second pause at rock bottom
Working sets - 75%

WOD - for time

10-1
Front Squat @ BW
50-10
Double Unders

Tuesday, 16 September 2014

Tuesday 16th September

A) Strict Press
6 x 3 @ 75%(+)

WOD 20 min AMRAP

5 HSPU
10 pull up
15 oh lunges 20/10

Monday, 15 September 2014

Monday 15th September

A) Week #6 of 20 RM back squat
3 x 10 warm up to weight
1 x 20 heavier AGAIN

WOD - for time

1km run
21 down up
21 hang power clean 60/40
800m run
15 down up
15 hang power clean
400m run
9 down up
9 hang power clean 

Tuesday, 9 September 2014

Tuesday 9th September

A) Bench Press + push up
5 x 5 + 10 @ 80%+

WOD - battle of beasts WOD 2
21-15-9
Thruster 
T2B

Comp 60/40
RX 50/35
Scale 40/25

RIP - Rob Smith. 
1 year today and still miss you just as much. 

Monday 8th September

A) week #5 of our 20rm back squat
3 x 10 warm up
1 x 20 heavier than week #4

WOD - 
10-8-6-4-2
Deadlift 120/100
Pull Up



Friday, 5 September 2014

Friday 5th September

WOD - for time

Wall Ball 9/6
Double Unders

Finisher
30 on 30 off x 8
Plank hold
10 on 10 off x 8
Hollow rock hold

Thursday, 4 September 2014

Thursday 4th September

A) Deadlift
5 mins spend on working positioning
5 x 3
3 x 1 GO HEAVY

WOD - 15 Min AMRAP

12 deadlift 60/40
8 box jump 24"/20"
400m run

Tuesday, 2 September 2014

Tuesday 2nd September

A) Mobility
Hop capsule opener

WOD - A,B + C

A) 12 min AMRAP
12 HSPU 
24 Russian KBS heavy

B) 12 min AMRAP
12 T2B
24 air squat

C) 12 min AMRAP
12 push up
24 push press 30/20 

Monday, 1 September 2014

Monday 1st September

A) Squat Clean
6 x 3 T+G squat clean @ progressive load

WOD 4 RFT

10 squat clean 60/40
10 down/up
10 pull up
10 box jump 24"/20"