CrossFit Pen Y Bont

CrossFit Pen Y Bont
The box

Friday, 29 May 2015

Friday 29th May

A) 20RM back squat
3 x 8 x 55%
1 x 20 @ heavier than last week

WOD 10RFT

3 power clean 60/40
5 t2b
7 wall ball 9/6

Thursday, 28 May 2015

Thursday 28th May

A) Rowing Intervals
3x500m all out efforts

WOD - 30-20-10

Box jumps 24"/20"
STOH 50/35
Box dips

Monday, 25 May 2015

Monday 25th May

TABATA this!
20 seconds work 10 seconds rest

- Double unders
- thrusters 40/30
- box jumps 24/20
- wall balls 9/6
- KBS 24/16
- plank hold

Thursday, 21 May 2015

Thursday 21st May

A) Weighted Lunge
6 x 10 at a load with absolute control

WOD 12 min AMRAP

8 pull ups 
8 front rack lunge 40/30
30 double unders

When 12:00 hits the clock:

30 Burpee to rig


Wednesday, 20 May 2015

Wednesday 20th May

A) Front Squat + Push Press
5 x 5+3 @ 75% of push press

WOD - 
00:00-08:00
Max effort row/ski

- 2 min rest

10:00-18:00
5 front squat 60/40
5 HSPU 

Tuesday, 19 May 2015

Tuesday 19th May

A) EMOM x 12
3 clusters @ maintainable load

WOD - 
A) 00:00-08:00 // 15-12-9
Thrusters 40/30
T2B
B) 08:00-16:00 // 12-9-6
Thrusters 50/35
T2B
C) 16:00 // 9-6-3
Thrusters 60/40
T2B

Monday, 18 May 2015

Monday 18th May

A) 20RM Back Squat
2 x 12 @ 50%
1 x 20 @ 2.5kg heavier than last week

WOD - 
05:00 amrap
5 deadlift 100/60
5 HR Push up

05:00 amrap
Wall Balls 9/6

05:00 amrap
Burpee to rig touch 

** 2 min rest between a,b and c

Monday, 11 May 2015

Monday 11th May

A) Front Squat
5 x 3 x 70% of 1RM

WOD - 5RFT

50 double unders
10 Burpee-pull ups
6 power snatch 55/35

Saturday, 9 May 2015

Saturday 9th May

Partner WOD Saturday! 

30 min AMRAP - R4R

Partner A:
Row 200m
10 burpees
15 PTOH 15/10

Partner B:
Hold 20/15 OH for partner A row

Friday 8th May

A) Front Squat
3x3x80%
2x1x90%
Then spend time finding a new 1RM

WOD 3 x 03:00 interval

12 thruster 50/35
12 box jump 24"/20"

Thursday 7th May

WOD 5RFT

50 double unders
24 pull ups
12 back squat 80/50
200m run

Wednesday 6th May

A) Push Press
5-5-5-3-3 start at a moderate load and work up

WOD EMOM 18 mins

Min 1 - row 14/12 cal
Min 2 - 6 GTOH 50/35
Min 3 - 8 T2B


Tuesday, 5 May 2015

Tuesday 5th May

A) OHS
Take 20 mins to establish a new 1RM for today

WOD - 10-8-6-4-2
OHS 60/40
Burpee
Pull up 

Monday 3rd May

The 7 - 7RFT

Seven rounds for time of:
7 Handstand push-ups
7 Thruster 60/40
7 Knees to elbows
7 deadlift 120/90
7 Burpees
7 Kettlebell swings 32/24
7 Pull-ups