CrossFit Pen Y Bont

CrossFit Pen Y Bont
The box

Tuesday, 30 December 2014

Tuesday 30th December

A) Push Press
5x3 @85%

WOD 3RFT

21 Front squat 50/35
15 pull ups
9 burpees


Monday, 29 December 2014

Monday 29th December

A) Back Squat
5x3 @ 85% of 1rm

WOD 10 min AMRAP

6 deadlift 80/60
9 push ups
12 box jumps


Wednesday, 24 December 2014

Wednesday 24th December

IA) Back Squat
5 x 10 @ 70%+

WOD - 4 RFT

20 hang squat clean 50/35
20 HSPU 
20 burpees



Tuesday, 23 December 2014

Tuesday 23rd December

WOD For time

100 wall balls 9/6
75 KBS 24/16
50 box jumps 24"/20"
25 power snatch 50/37.5

Monday, 22 December 2014

Monday 22nd December

A) Front Squat
5x3 @ 80%+

WOD 10 RFT 

10 thrusters 50/37.5
10 pull ups
30 double unders 

Friday, 19 December 2014

Friday 19th December

A) Deadlift
EMOM 10 mins
4 x 80-83% 1RM

WOD -
21-15-9
OHS 60/40
42-30-18
Pull Ups

Thursday 18th December

A) Rowing Intervals
3 x 500m flat out efforts
full recovery between

WOD - 10 min AMRAP 

20 Burpees 
30 wall balls 9/6
40 air squats 

Wednesday, 17 December 2014

Wednesday 17th December

A) power snatch
20 mins hitting sets of 3 staying around 75-80% of your 1RM

WOD 5rft

5 power snatch 60/40
2 rounds of cindy

Monday, 15 December 2014

Tuesday 16th December

A) Back Squat
5 x 10 @ 70% 1RM

WOD - 5 RFT

21 thruster 40/30
15 ABMAT sit up
9 t2b

Monday 15th December

A) Mobility work
10 mins working OH position 
B) Strict Press
5 x 3 @ increasing load

WOD - 10 RFT

10 c2b pull up
10 back squat 40/30
30 double under 

Thursday, 11 December 2014

Wednesday, 10 December 2014

Wednesday 10th December

A) Sotts Press
3x3 - use this as warm up with empty barbell

B) OHS
20 mins hitting sets of 3

WOD 10 min AMRAP 

60 Burpee over bar
30 ohs 40/30
10 c2b pull up

Tuesday, 9 December 2014

Tuesday 9th December

A) Front Squat Pause
5x2 w/ 3 sec pause at bottom @ 80% of last weeks max

WOD - 12 min AMRAP

9 box jump 24"/20"
9 push press 60/40
9 t2b

Monday, 8 December 2014

Monday 8th December

A) Bench Press
5x5 @ 80%+

WOD For time 
10-8-6-4-2
Power clean + jerk 60/40
Double unders
10-8-6-4-2
Burpees

Thursday, 4 December 2014

Thursday 4th December

A) Back + Front Squat
5 sets of 8+4 @ increasing load

WOD - Cindy on steroids
20 min amrap

5 back squat 60/40
10 c2b pull ups
15 HR push ups


Wednesday 3rd December

A) Deadlift
5x3 @ 80%

WOD 7 RFT

3 hspu deficit 
6 deadlift 100/75
12 pull ups
24 double unders

Tuesday, 2 December 2014

Tuesday 2nd December

A) Front Squat Pause
20 mins to establish a 2rm

WOD - EMOM 16 mins

Even: 15 wall ball 9/6
Odd: 10 Burpees 

Monday 1st December

A) Front Squat + Push Press
5 x 2+2 @ increasing load

WOD - 12 min AMRAP

10 front squat 
10 t2b
10 STOH 60/40