CrossFit Pen Y Bont

CrossFit Pen Y Bont
The box

Thursday, 29 October 2015

Friday 30th October

A) bench press + strict pull up
5 rounds of
7 BW bench press
7 strict pull ups
-not for time 

WOD - 10 min ladder
3,3,3,6,6,6,9,9,9...

Deadlift 80/60
Burpee
Pull up

* once you hit the 12's AMRAP the rest of the workout. 

Thursday 29th October

A) deadlift cycle 
10 x TNG reps strongest grip
10 x TNG reps weakest grip
10 x alternating grip
- 5kg heavier than last week

WOD - 4RFT

50 double unders
12 thrusters 42.5/30
9 ttb
* if you break the thrusters = 5 burpee over the bar penalty

Wednesday 28th October

A) Push Press
6-6-6-6-6-6 building in load

WOD 21-15-9-3

Push press 60/40
Box jump 24"/20"
*10 down ups after every set

Tuesday, 27 October 2015

Tuesday 27th October

A) back squat
5-4-3 x 3
- start at a moderate load and build the load as you drop the volume

WOD - EMOM x 18 mins

Min 1: 30 double unders + 10/7 burpees
Min 2: 12 front rack lunges 50/30
Min 3: 20 KBS 24/16

Monday, 26 October 2015

Monday 26th October

A) EMOM x 12
Min 1: 50 double unders
Min 2: 12 thrusters 40/30
Min 3: 10 pull ups

WOD for time

30 clean and jerks for time 60/40
*6 burpees on the minute ever minute

Thursday, 22 October 2015

Friday 23rd October

A) Back Squat
6 x 3 @ 80% of 1RM

WOD 
2-4-6-8-10-8-6-4-2
Thruster 42.5/30
Pull up
Box jump 24"/20"

Thursday 22nd October

A) Gymnastic test #3
75 ttb for time

WOD 21-15-9

Burpee to rig
KBS 24/16
Goblet squat 

Wednesday, 21 October 2015

Wednesday 21st October

A) Narrow grip OHS
10 mins to warm up OHS taken from the ground

WOD - for time

100 double unders
50 OHS 45/30
50 push up
100 double unders
50 deadlift 80/60
50 cal assault bike
100 double unders
50 box jump over 24/20
50 push press 45/30
100 double unders 

Tuesday, 20 October 2015

Tuesday 20th October

A) Gymnastic test #2
100 kipping hspu for time

WOD 20 min AMRAP

1 x 400m run
————————
2 x 15 wall balls 9/6
10 t2b

Monday, 19 October 2015

Monday 19th October

A) gymnastic test #1
100 pull ups for time
- strict
- kipping
- butterfly
* pick one, think wise but remember it is for time

WOD 21-15-9

Thruster 50/35
SDHP 50/35
Burpee over bar 


Friday, 16 October 2015

Friday 16th October

WOD - for time

Wall balls 9/6
Double unders

Rules
1. If you break any set, 10 burpee penalty
2. 7 C2B pull ups between each set

Thursday, 15 October 2015

Thursday 15th October

A) Deadlift cycle week 4
10 x TNG strongest grip
10 x TNG weakest grip
10 x alternating grip
- 5kg heavier than last week

WOD 4RFT

15 hspu
15 deadlift 80/60

Wednesday, 14 October 2015

Wednesday 14th October

A) Front squat
8x2 load light to start finishing in a max double in 8 sets

WOD EMOM x 16 min

Min 1: 8 front squat 100% BW
Min 2: 15 wall ball 9/6
Min 3: 30 double unders
Min 4: rest

Tuesday, 13 October 2015

Tuesday 13th October

A) Front hold KB lunge
5 x 12 - alternating legs
- slow and controlled is key to this movement

WOD - 14 minute AMRAP

9 ttb
12 KB lunge 24/16
15 KBS 24/16
30 double unders 

Monday 12th October

A) Bench press
3-2-1 x 3
Increase weight as reps decrease

WOD 3RFT
21 burpees
15 box jumps
9 front squat 80/60

Saturday, 10 October 2015

Friday 9th October

WOD 3 x 8 min AMRAP

A) 8 min AMRAP
15 calorie assault bike
7 burpee
B) 8 min AMRAP
30 double unders
7 ttb
C) 8 min AMRAP
300m row
15 wall balls 9/6


Thursday 8th October

A) HSPU + Ring work
EMOM x 12
Min 1: 10 strict hspu
Min 2: 10 STC 

WOD 21-15-9

Box jump 24/20
Burpee
*200m run

Wednesday, 7 October 2015

Wednesday 7th October

A) OHS pause
5 sets of 3 with a 3 second pause at the absolute bottom of the hole. 

WOD - for time

30 pull ups
30 KBS 24/16
30 wall balls 9/6
130 double unders
30 wall balls 9/6
30 KBS 24/16
30 pull ups 

Tuesday 6th October

A) rowing interval
3 x 2:00 interval

WOD 21-18-15

Push press 60/40
Box jumps 24/20

Monday, 5 October 2015

Monday 5th October

A) Front Squat
Find your 5RM - go Bulgarian and dig deep

WOD 10-8-6-4-2

Cluster 60/40
Ttb
Burpee