CrossFit Pen Y Bont

CrossFit Pen Y Bont
The box

Tuesday, 29 September 2015

Tuesday 29th September

A) Deadlift
10 TNG reps with strongest grip
10 TNG reps with weakest grip
10 reps alternating grip
+5kg from last time

WOD for time
Pull ups
Deadlift @ BW 

Monday, 28 September 2015

Monday 28th September

A) Back Squat
5 x 80%
4 x 85%
3 x 90%
- repeat twice more

WOD 15 min AMRAP 

16 wall balls 9/6
16 box jumps 24/20
16 cal assault bike 

Tuesday, 22 September 2015

Tuesday 22nd September

A) Speed Squats
5 x 5 @ 70%+ orange bands
Focus on a controlled decent and explode out of the hole

WOD - 20 min AMRAP

20 KBS 24/16
20 burpees
20 KB lunge 24/16
20 HR Push ups

Monday 21st September

A) OHS
15 minutes to build up to a heavy double in the OHS
Finish on a max OHS

WOD 5RFT

15 OHS 60/40
15 box jump overs 24/20
400m run

Friday, 11 September 2015

Friday 11th September

A) Front rack lunges
6 x 10 @ a load which is completely maintainable for the 6 sets

WOD 3RFT

15 pull ups
15 burpees
15 back squats 60/40


Wednesday 9th September

A) Bench Press
10-10-10-10-10
- increase the weight every round
- sets must be TNG

WOD - EMOM x 20 mins

Min 1: 00:45 for rowing
Min 2: 00:45 for slam balls 9/7
Min 3: 00:45 for box jumps 20"
Min 4: 00:45 for wall balls 9/6
Min 5: rest


Tuesday 8th September

A) Push Press
10 minutes to find a 1RM
then 3x3 @ 85% of todays max

WOD For time

50 burpees
40 wall balls 9/6
30 deadlifts 60/40
20 pull ups
10 thrusters 60/40






Monday 7th September

A) EMOM X 10 mins
1 clean
1 hang clean
1 jerk @ around 70-80% of your max

WOD 5RFT

5 squat clean
15 KBS 24/16



Friday, 4 September 2015

Friday 4th September

A) power snatch
20 mins working on consistent sets of TNG triples

WOD 15 min AMRAP 

5 power snatch 60/40
10 T2B
10 burpees

Thursday 3rd September

A) back squat 
3 x 3 @ 80%
3 x 2 @ 85%

WOD 21-15-9 (12 min cap)

Deadlift 120/90
Box jump 24"/20"

**finish with AMRAP of burpee over the box

Wednesday 2nd September

A) EMOM x 12 min
Min 1: 10 strict T2B
Min 2: 12 push jerk (heavy)
Min 3: 10 strict pull up

WOD - EMOM x 20 mins

Min 1: 00:40 rowing for cals
Min 2: 00:40 double unders
Min 3: 00:40 slam balls 9/7
Min 4: 00:40 burpee to rig
Min 5: rest

Tuesday 1st September

A) EMOM x 12 mins
Min 1: 5-7 strict pull up
Min 2: 12 heavy push jerks 
Min 2: 10 strict T2B

WOD - 15 min amrap

Run 200m 
15 wall balls 9/6