CrossFit Pen Y Bont

CrossFit Pen Y Bont
The box

Thursday, 27 November 2014

Thursday 27th November

A) Front Squat Pause
7x2 with 3 second pause 

WOD 15 min AMRAP

30 double Unders 
15 box jumps
7 front squats

Wednesday 26th November

A) hang power snatch
20 mins working on hang power snatch

WOD 21-15-9

Hang power snatch 50/35
Burpee
C2B pull up

Tuesday, 25 November 2014

Tuesday 25th November

A) Push Press
5 x 5 @ increasing load

WOD EMOM 24 mins

Min 1: 30 sec row
Min 2: 20 wall Ball 9/6
Min 3: 15 KBS 24/16

Monday 24th November

A) SQUAT
8 back squat + 4 Front Squat 
5 sets at 70% FS

WOD - 10-9-8...3-2-1

Power clean and jerk 60/40
Burpee box jump 24"/20"

Thursday, 20 November 2014

Friday 21st November

A) Deadlift
20 mins to work up to a new 3RM or heavy triple for today 

WOD 10RFT

3 deadlift 130/100
6 HSPU 
9 box jump 24"/20"

Thursday 20th November

A) Front Squat
4 x 8 @ 80%


Front Squat 80/60
Burpee over bar

Wednesday 19th November

WOD - for time

Buy in: 150 double Unders 
Then 4 RFT

20 pull ups
30 sit ups
40 air squats

Cash out: 150 double unders

Tuesday 18th November

A) Snatch work
20 mins working on hitting good technique at -70%. Start at power snatch and work into full squat 

WOD 

Hang power snatch 45/35
Wall ball 9/6
Burpee

Monday, 17 November 2014

Monday 17th November

A) Back Squat
5 x 3 @ 90%

WOD 5 RFT

12 box jump 24"/20"
8 t2b 
6 thruster 40/30
30 double under

Friday, 14 November 2014

Friday 14th November

A) Back Squat
4 x 8 @ 80%

WOD - 
2 rounds
10 Deadlift 100/60
10 t2b 
10 deadlift 100/60
10 KBS 24/16

Straight into
3 rounds
10 push press 60/40
10 t2b
10 push press 60/40
10 KBS 24/16

Thursday, 13 November 2014

Thursday 13th November

A) clean + jerk complex
EMOM X 10
1 power clean
1 squat clean
2 push jerk

WOD - 12 min AMRAP 

24 double Unders
12 down up
6 power clean 60/40

Wednesday, 12 November 2014

Wednesday 12th November

A) Front Squat
3x3 @ 85%

WOD 4 RFT

25 wall ball
15 PTOH 15/10
5 C2B pull up

Tuesday 11th November

A) Power Clean
20 mins to find a 1RM or heavy single 

WOD 21-15-9-3

Burpee bar touch 6"
Squat clean 60/40
Box jump 24"/20"

Monday, 10 November 2014

Thursday 6th November

A) Front Squats
20 mins to hit heavy triples and to find a 3RM

WOD 2 RFT

50 wall balls 9/6
40 pull ups
30 burpees
20 deadlifts BW
10 Front squats BW

Monday 10th November

A) Heavy back squat doubles
20 mins to find a new 2RM or to hit a heavy double

WOD - 12 min amrap

7 ohs 50/35
7 Burpee over bar
7 t2b

Wednesday, 5 November 2014

Wednesday 5th November

A) Power Snatch
5x3 warm up
3x1 working to maximum 

WOD - 3 min AMRAP

3 power snatch 60/40
20 double unders

4 min AMRAP
4 power snatch 55/35
20 double unders

5 min AMRAP
5 power snatch 50/40
20 double unders

Tuesday, 4 November 2014

Tuesday 4th November

A) OHS
20 mins hitting sets of 3 looking for solid reps

WOD 6 min ladder
2,4,6,8...

OHS 50/35
T2B
- Rest 3 mins

6 min ladder
2,4,6,8...

Push press 50/35
Box jump over 30/24

Monday, 3 November 2014

Monday 3rd November

A) Back Squat Wave 1
3x3 warm up
1 x 5 @ 80%
1 x 5 @ 85%
1 x 3 @ 90%
- then repeat

WOD - EMOM x 20

Even - 8 thruster 42.5/30
Odd - 8 pull up