CrossFit Pen Y Bont

CrossFit Pen Y Bont
The box

Tuesday, 29 December 2015

Tuesday 29th December

A) Front squat
5x3 at 70% with a 3 second pause at the bottom

WOD 8 min AMRAP
20 box jumps 24"/20"
10 ttb
- 3 min rest
8 min AMRAP
20 wall balls 9/6
10 pull ups



Monday 28th December

A) Strict Press
Work up to a new 1RM for the day and then drop down the 70% and hit 5x5

WOD 10 min AMRAP

10 power clean 60/40
10 pull ups
10 burpee over the bar

Thursday, 24 December 2015

Wednesday 23rd December

A) Bench Press
20 minutes to work up to a new 3RM

WOD EMOM x 20 mins

Min 1: 12 call assault bike
Min 2: 10 burpees
Min 3: 12 cal row
Min 4: 50 double unders

Tuesday, 22 December 2015

Tuesday 22nd December

A) Shoulder/Lat mobes

B) strict press
Spend 20 minutes building up to a 3RM in at least 6 sets

WOD 2RFT

21 pull ups
21 front squat
15 c2b
15 thruster
9 bar muscle up
9 clusters

RX: 50/35

Monday, 21 December 2015

Monday 21st December

A) Back squat
20 minutes to establish a 5RM

WOD 15 min AMRAP

7 power clean 65/45
7 hspu
14 ttb

Friday, 18 December 2015

Friday 18th December

WOD 
A) 12 min AMRAP
11 power snatch
9 thrusters
7 squat snatch 50/35

B) 12 min AMRAP
15 wall balls 9/6
10 burpees
5 c2b pull up

C) For time
15 hang power cleans
1km row
15 hang power cleans 70/50

Thursday 17th December

A) KB walking lunges
10 x 2 gym length continuous front rack KB lunges. 
Finish on AHAP

WOD 
150 KBS 24/16
*4 burpees EMOM until complete 

Wednesday, 16 December 2015

Wednesday 16th December

A) Power clean + push press
6 x 1+5
Build load as you progress through the sets

WOD every 3 mins x 4 rounds

16 pull ups
12 power clean 60/40
8 burpee over bar 

Tuesday 15th December

A) OHS
5 x 5 (20 minutes to focus on a solid OHS position)
If it's shit, fix it. 

WOD 
Wall balls 9/6
OHS 50/35

Monday, 14 December 2015

Monday 14th Decemeber

A) Back Squats %s
3 x 5 @ 75%
3 x 2 @ 80%

WOD 
A) 3RFT
20 thrusters 42.5/30
15 burpee box jump
- 3 mins rest
B) 3RFT
12 C2B/ 6 bar muscle ups
20 SDHP 42.5/30

Tuesday, 8 December 2015

Tuesday 8th December

A) Barbell step ups
5 x 12 each leg

WOD 12 min AMRAP
50 double unders
15 burpee box jumps 24"/20"
7 thrusters 42.5/30

Monday, 7 December 2015

Monday 7th December

A) EMOM x 15 minutes
Min 1: 5-7 c2b
Min 2: 5-7 t2b
Min 3: 10-12 hspu

WOD 3RFT

30 wall balls 9/6
30 alternating KB snatch 24/16
30 weighted sit up 10/5

Friday 4th December

WOD - for time 

400m run
20 power clean
400m run 
20 squat clean
400m run
20 thruster
400m run
20 push press 65/40

Cash out:
20 burpee over bar


Friday, 4 December 2015

Thursday 3rd December

A) Glute Activation

B) Power clean
6 x TNG sets of 3 building load every time

WOD 3RFT

40 wall balls 9/6
20 deadlift 75/55
10 c2b pull ups

Wednesday 2nd Decemeber

A) Scap activation

B) Front Squat
6 x 2 @ 80-85% of 1RM

WOD TAG 2016 qualifier 1

Death by front squat
* 5 burpees omem
- 55/35

Tuesday, 1 December 2015

Tuesday 1st December

A) EMOM x 12
Min 1: 6-8 strict pull ups
Min 2: 8-12 box dips/ring dips or close grip push up


Burpees
With 
15 KBS 24/16
15 goblet squat between each set