CrossFit Pen Y Bont

CrossFit Pen Y Bont
The box

Thursday, 30 July 2015

Wednesday 29th July

A) Banded deadlift
EMOM x 10 min

5 deadlifts @ 60% + purple band

WOD 4RFT

400m Run
15 deadlift 90/60
9 box jump 24"/20"


Tuesday, 28 July 2015

Tuesday 28th July

WOD 3 x 7 min AMRAP

1) 10 cal row
10 power snatch 50/35

2) 10 burpee over bar
10 squat clean 50/35

3) 10 pull ups 
10 STOH

** rest 2 mins between 1,2 + 3

Monday, 27 July 2015

Monday 27th July

A) Front Squat
3 x 3 @ 80%
2 x 3 @ 85%
3 x 1 @ 90%+

WOD 
10-8-6-4-2
Thruster 60/40

* 10 c2b + 30 double unders after each set

Saturday, 25 July 2015

Friday 24th July

WOD - Monster Mash Up

A) 42-30-18
KBS 32/24
Abmat sit ups

B) 10 minute AMRAP
3 squat snatch 60/40
1 round of Cindy

C) for time
30 deadlift 100/70
30 cal row
30 burpee over bar

10 min cap + 3 min turnover on each section 


Friday, 24 July 2015

Friday 24th July

A) EMOM x 15
Min 1: 8 strict HSPU
Min 2: 12 slam balls 9/7
Min 3: 12 burpees

WOD 12 min AMRAP

6 burpee to rig
10 OHS 50/35
50 double unders

Wednesday, 22 July 2015

Wednesday 22nd July

A) Bicep/Pec Mobes

B) Strict Press
3-3-3-2-2-2
Finish on a heavy double

WOD 
Thruster 42.5/30
Pull up

Power snatch 42.5/30
Box jump 24"/20"

Tuesday, 21 July 2015

Tuesday 21st July

A) Hip Mobes

B) Row intervals 
3 x 500m all out effort
- full recovery 

WOD 'Jackie'

Row 1000m
50 thrusters 20/15
30 pull ups

Monday, 20 July 2015

Monday 20th July

A) Pause Squat + 4 squats
Work for 6 sets @ 80%+

WOD 3RFT

10 deadlift 120/90
20 T2B
30 wall balls 9/6

Thursday, 16 July 2015

Thursday 16th July

A) Running efforts
4 x 400m run - all out
3 minutes rest exactly

WOD 21-15-9

Power snatch 42.5/30
Burpee
- 50 double unders after each set

Wednesday, 15 July 2015

Wednesday 15th July

A) Backwards lunge step
5 x 12 - warm up to work at a heavy load for all sets

WOD - 12 min AMRAP

3 bar muscle up
6 power clean 60/40
9 pistol - alternating 

Monday, 13 July 2015

Monday 13th July

A) Front Squat
5-7 sets of:
1 pause for 3 secs
3 normal speed squats
85% of 1RM

WOD 5RFT

60 double under
16 c2b pull up
9 deficit HSPU 9"

SYSTEM ERROR***

Delays on posts

Wednesday, 8 July 2015

Tuesday 7th July

Tuesday 7th July 

A) rowing efforts 
5 x 250m sprints

WOD - 7RFT

6 t2b
8 box jump 24/20
10 GTOH 42.5/30

Monday, 6 July 2015

Monday 6th July

A) EMOM x 12 min

Min 1: 8 strict T2B
Min 2: 12/10 Burpee
Min 3: 40 unbroken double unders 

WOD 
Back squat 60/40
1-2-3-4-5-6-7-8-9-10
HSPU



Thursday, 2 July 2015

Thursday 2nd July

A) OHS
15 mins spending time on 3-5 reps in the deepest position of the OHS possible whilst keeping tension


Wall ball 9/6
Box jump 24/20
OHS 42.5/30

..... Holy quads!!!



Wednesday 1st July

A) Row + run efforts 

3 sets of 300m row + 200m run all out

WOD 12 min AMRAP 

6 t2b
9 push press 50/35
12 front squat 50/35