CrossFit Pen Y Bont

CrossFit Pen Y Bont
The box

Monday, 31 August 2015

Monday 31st Setember

A) back squat
4 x 10 @ 50% of 1RM

WOD - Helen
3RFT

400m run
21 KBS 24/16
12 pull ups

Saturday, 22 August 2015

Friday 21st August

A) OHS w/ pause
6 x 2 OHS w/ 3 long seconds at the bottom of the pause

WOD 10-1

OHS 60/40
Pull ups

Thursday, 20 August 2015

Thursday 20th August

A) bench press + strict pull up
6 x 10 + 5-8

WOD - EMOM x 20 mins

Min 1: 10 cal row
Min 2: 100m run
Min 3: 20 wall balls 9/6
Min 4: 15 HR push ups 

Wednesday 19th August

A) EMOM x 10 mins
3 x TNG power cleans

WOD 21-15-9

Thruster 42.5/30
KBS 24/16

** 50 double unders before and after each set

Tuesday, 18 August 2015

Tuesday 18th August

A) 2 mile run

WOD 3RF

400m run
21 burpees

Finisher:
50 toe tucks to rig

Monday, 17 August 2015

Monday 17th August

A) Front Squat
4x4 @ 80% 1RM

WOD - EMOM x 20 Mins

Min 1: 15 cal row
Min 2: 12 KB snatch 24/16
Min 3: 10 C2B pull up
Min 4: 10 burpees

Thursday, 13 August 2015

Thursday 13th August

A) 12 mins to find a heavy 3 deadlift
A1) EMOM x 12 mins
3 deadlift at 70-80% of A

WOD - 5RFT

10 deadlift 100/65
20 wall balls 9/6

Wednesday, 12 August 2015

Wednesday 12th August

A) 12 mins to find a 3RM Front Squat
Ai) 3x3x90% of A

WOD - 20 min AMRAP 
'Nate'

2 muscle ups
4 HSPU
8 KBS 24/16

Tuesday, 11 August 2015

Tuesday 11th August

A) OH Mobility
B) Push press
5-4-3-2-3-4-5
Start moderate heavy worked up to a max 2 and then back down with the same load

WOD - 4RFT
50 double unders
12 hang power snatch 42.5/30
12 pull ups 42.5/30
400m run

Monday 10th August

A) weighted single leg lunge
6 x 12 from 15" box

WOD - 
21-15-9

Power clean 
Front rack lunge
STOH
RX: 60/40

Friday, 7 August 2015

Friday 7th August

A) EMOM x 12 mins

Min 1: 5-8 strict pull ups 
Min 2: 15 slam balls 9/7
Min 3: 12 strict press 50% 1RM

WOD - HELLen

800m run
21 KBS 32/24
12 C2B pull up

Thursday 6th August

A) Rowing Intervals
5 x 300m at 1:30/1:45

WOD - 12 min AMRAP

8 t2b
12 oh lunge 20/15
35 double unders

Wednesday, 5 August 2015

Wednesday 5th August

A) Lower back / hip Mobes
B) Back squat pause
5 x 3 building to max 3
3 x 2 x 90% of today's 3

WOD - 10 RFT

15 wall balls
3 snatch 60/40

Tuesday, 4 August 2015

Monday 3rd August

A) EMOM TNG Cleans
00:00-00:04
3 x TNG cleans
05:00-09:00
4 x TNG cleans
10:00-14:00
5 x TNG cleans

Weight stays the same, if you fail a set =  10 burpee over bar 

WOD - for time

50 TNG squat clean thruster 60/40

Workout rules:
1. Any pausing before a completed rep = no rep
2. Any steps forwar/backwards during the rep = no rep
3. If you fail a rep, the reps completed before that = invalid

- TRAIN SMART, TRAIN HARD. 

Saturday, 1 August 2015

Friday 30th July

A)Push Press + push jerk (15 minute cap)

5 x 3+3 @ increasing load

WOD 7RFT

2 squat clean 100/70
3 bar muscle ups
4 hspu


Thursday 29th July

A) Run Intervals
5 x 400m efforts
start at 80%
finish at 100%

WOD 5 RFT

15 Wall balls 9/6
15 Back Squat 50/35
15 burpee to rig