CrossFit Pen Y Bont

CrossFit Pen Y Bont
The box

Wednesday, 27 January 2016

Wednesday 27th January

A) Strict Press
5 x 10 building up to a moderate set of 10
* 1 second pause at the top and bottom of each rep. 

WOD 21-15-9
Power snatch 50/35
Box jump 24"/20"
*triple the amount of ABMAT sit ups between each round. 

Tuesday, 26 January 2016

Tuesday 26th January

A) EMOM x 8 mins
6-10 strict pull ups
Or
4-6 l-sit pull ups

WOD EMOM x 30 mins
Min 1: 14-20 pistols
Min 2: 50-75 double unders
Min 3: 15-20 HR Push ups
Min 4: 20-30 air squats 
Min 5: 8-12 strict ring dips

Monday 25th January

A) Front Squat
5 x 4 x 75% of 1RM

WOD - 3RFT
9 clusters 50/35
15 burpee box jumps 24"/20"
21 TTB

Wednesday, 20 January 2016

Wednesday 20th January

A) rowing intervals
4 x 350m race sprints 

WOD AMRAP 12

5 ttb
10 seated leg raise 
15 hollow rocks


Tuesday 19th January

A) Push press
6 sets of 3 
Start on a moderate load and finish on a triple that is fairly close to your max. 

WOD for time
Buy in: 100 double unders
Push press 60/40
Box jump 24"/20"
Cash out: 100 double unders

Monday 18th January

A) Back Squat
6 x 2 x 75%

WOD 10RFT

10 SDHP 45/30
10 wall balls 9/6


Tuesday, 5 January 2016

Tuesday 5th January

A) EMOM x 15 mins
Min 1: 5-7 strict pull ups
Min 2: 20 wall balls 9/6
Min 3: 10 burpees

B) for time
2 x run or 1km row
Rest 3 mins between efforts 

Monday 4th January

A) Front Squat
3x3, 2x2 + 1x1
- work to a new 1RM

WOD - 21-15-9
Front squat 50% of 1RM
Burpee over bar
Pull up