CrossFit Pen Y Bont

CrossFit Pen Y Bont
The box

Wednesday, 29 April 2015

Wednesday 29th April

TENSION IRRADIATION!

Eccentric back squats
7 x 3 @ 5 second decend w/ pause 

WOD - 21-15-9
Pull up 
HSPU
Rest 3 mins
15-12-9
C2B pull up
Deficit HSPU 15kg plate 

Tuesday 28th April

A) push press
7 x 8 - volume. Follow coach 

WOD - 20 min AMRAP

50 double unders
40 KBS 24/16
30 Burpee
20 pull up
10'powet clean 60/40

Friday, 24 April 2015

Friday 24th April

A) Snatch
25 mins working to a moderately heavy set of 3 t+g reps. 

WOD - 4RFT

400m Run
10 unbroken power snatch 50/35

** 25 burpee penalty if you break

Thursday, 23 April 2015

Thursday 23rd April

WOD - Linchpin chipper

A) 21-15-9
OHS 50/35
HSPU 

B) 3RFT
50 double unders
15 t2b
15 hang squat clean 50/35

C) 30-20-10
Box jump 24/20
Air squat 
HR Push up



Wednesday, 22 April 2015

Wednesday 22nd April

A) Deadlift - build up to new 1RM
3 x 3 @ 75%
2 x 2 @ 85%
3 x 1 @ 90%+

WOD - British Championships qualifier 1
5 RFT
5 deadlifts 90/60
10 bar facing burpee

Tuesday, 21 April 2015

Tuesday 21st April

A) Back squat - wide stance/pause
6 x 3 @ heavier than last week

WOD EMOM x 21 min

Min 1: 13/11 cal row
Min 2: 15 KBS 24/16
Min 3: 50 double unders

Monday 20th April

A) OHS
Take 20 mins to work up to a heavy set of 3 OHS 

WOD - 12 min AMRAP

4 C2B pull up
5 thruster 60/40
6 burpees

Friday, 17 April 2015

Friday 17th April

A) Press complex
Push + power jerk
7x2+2 @ 70% of push press

WOD 3RFT - 20 min cap

100 double unders
25 KBS 24/16
20 box jumps 24"/20"
15 burpees

Thursday 16th April

A) Front squat pause wide stance
7 x 3 @ 75%+ of 1RM front squat

WOD - 3 RFT

20 pull ups
20 burpees
20 thrusters 42.5/30

Wednesday, 15 April 2015

Wednesday 15th April

A) EMOM x 10 clean complex
1 Power Clean
1 Front squat
1 push jerk

WOD - 1 round every 05:00 x 4

Run 400m
25 unbroken KBS 24/16

* if you drop the KB = 10 Burpee penalty at the end of the workout 

Tuesday 14th April

A) Pause Back Squats
7 x 3 with a 3 second pause and wider stance than normal

WOD EMOM x 15 mins

Min 1: Row 15/12 calorie
Min 2: 40 double unders
Min 3: 12/10 burpees

Monday, 13 April 2015

Monday 13th April

A) Push Press
5x5 @ 75% +

WOD 4RFT

400m run
30 air squat 
15 t2b
10 deadlift 100/70

Thursday, 9 April 2015

Thursday 9th April

WOD - 
A) 
41-30-18
Wall balls 9/6
21-16-9
Back squat 60/40

B) 3 RFT
10 deadlifts 100/75
50 double under

C) 30-20-10
Box jump 24/20
Wall ball 9/6


Wednesday, 8 April 2015

Wednesday 8th April

A) Every 45 seconds x 7

5 strict pull ups + 10 push ups

WOD - 20 min AMRAP 

1 round of 'Cindy'
5 power clean + jerks 60/40

Tuesday, 7 April 2015

Tuesday 7th April

A) Power snatch
Working up in 3s hit 5 heavy sets of touch and go reps

WOD EMOM x 21 min

Min 1: 7 C2B
Min 2: 15 KBS 24/16
Min 3 8 Thruster 40/30

Monday, 6 April 2015

Monday 6th April

Monster Mash Monday from CF Linchpin

A) For time
30 wall balls 9/6
20 c2b pull ups 
10 c+j 80/60
20 c2b pull ups
30 wall balls 9/6

B) 3 rounds
14 thrusters 40/30
7 Burpee pull ups

C) 2 rounds
25 t2b
400m run