CrossFit Pen Y Bont

CrossFit Pen Y Bont
The box

Tuesday, 30 June 2015

Tuesday 30th June

A) Bulgarian split squat
6 x 12 on 15"/13" box

WOD - 5RFT

50 double unders
30 PTOH 15/10
10 burpee pull ups

Monday, 29 June 2015

Monday 29th June

A) Front Squat
5 x 3 @ 100% of clean or 88% 1RM front squat

WOD - 15 min ascending ladder

1 round Cindy
1 CJ 60/40
1 round Cindy
2 CJ 60/40
1 round Cindy
3 CJ 60/40

* once you 10 CJ is hit, restart to 1

Thursday, 25 June 2015

Thursday 25th June

A) Rowing intervals
4 x 400m row @ flat out
- full recovery

WOD - The Rock Qual 1
21-15-9

Hang Squat Clean 60/40
Burpee over bar

Wednesday 24th June

A) Back Squat + front squat
7 x 7+5 after 3 warm up sets

WOD - 5 RFT 

20 box jumps 24/20
10 C2B pull ups
20 KBS 24/16


Tuesday, 23 June 2015

Tuesday 23rd June

EMOM x 12 min

Min 1: 6-12 strict HSPU
Min 2: 30-45 sec l-sit hold/knee hang
Min 3: 40 unbroken double under

WOD Every 8 mins for 16 mins (3 sets)

Run 1km
20 Burpee over bar
20 push press 50/35

Monday, 22 June 2015

Monday 22nd June

A) Squats %ages
3x3 @ 75%
2x2 @ 85%
3x1 @ 90%+


Thruster 42.5/30
Pull up

* 30 double unders between each round 

Saturday, 20 June 2015

Friday 19th June

Monster Mash Friday

A) 10-7-5
Front squat 100/70
Burpee box jump 20"

B) 15-12-9
Power snatch 40/30
T2B

C) 12 minute cap
1 mile run
AMRAP remaining time with CJ 60/40


** 5 mins between each workout 

Friday, 19 June 2015

Thursday 18th June

A) Back Squat
5-7 sets of 3 building up to heavy sets finishing on AHAP

WOD - EMOM x 18 Min

Min 1: 4 bar muscle up/8 c2b 
Min 2: 10 head touch Burpee
Min 3: 40 double under 

Wednesday, 17 June 2015

Wednesday 17th June

A) Bench press superset with ring dips
Bench
Ring dip 
5-6-7-8-9-10

WOD - 21-15-9

Deadlift 100/60
Box jump 24/20
HSPU 

Tuesday, 16 June 2015

Tuesday 16th June

A) OHS
20 minutes working on sets of three

WOD - 12 min ladder

5 Burpee over bar
1 snatch 60/40
5 Burpee over bar
2 snatch 60/40
5 Burpee over bar
3 snatch...

Monday, 15 June 2015

Monday 15th June

A) Every 2 minutes for 8 sets
2 power cleans
2 front squats
2 jerks

WOD - for time

Row 1km
100 double unders
Run 1 mile

Tuesday, 2 June 2015

Tuesday 2nd June

A) 20RM back squat
2 x 12 @ 55% warm up
1 x 20 - 1.25/2.5kg heavier than last week

WOD - 3RFT

7 front squat 80/55
7 C2B pull up
7 burpees

- 2 min rest 

3 RFT

48 double unders 
16 KBS 24/16
8 strict HSPU 

Monday, 1 June 2015

Monday 1st June

A) OHS
6 x 3 working with a load that allows you to hit absolute depth!

WOD 5RFT

6 Burpee box jumps 24"/20"
10 OHS 40/30
14 wall balls 9/6