CrossFit Pen Y Bont

CrossFit Pen Y Bont
The box

Tuesday, 29 March 2016

Wednesday 30th March

A) Power clean + box jump
Every 02:00 x 6 rounds
5 power clean 65/45
10 box jumps 24"/20"

WOD EMOM x 21 min
1) 15 wall ball 9/6
2) 12 power clean 50/35
3) 50 double unders 

Tuesday 29th March

A) OHS 
6 x 3 building up to a moderate load aiming for full depth every time!

WOD 15 min AMRAP

12 oh walking lunge 42.5/30
9 ttb
6 burpee over bar

Monday 28th March

A) Front squat
5 x 8 x 75%

WOD 21-15-9

Thruster 42.5/30
Ttb
*200m run between rounds

Saturday, 26 March 2016

Friday 25th March

WOD CF Open 16.5

For time 

Thruster 43/29
Bar facing burpees

Thursday 24th March

WOD EMOM x 32

Min 1) 12/10 cal assault bike
Min 2) 1 round of cindy
Min 3) 15/12 cal row
Min 4) rest

Wednesday 23rd March

A) deadlift
20 mins to work up to a 3RM for today

WOD 6 min AMRAP
15 KBS 24/16
50 double unders 

- 3 min rest

6 min AMRAP
15 hollow rocks
3 deadlift 1.5 x BW 

Tuesday, 22 March 2016

Tuesday 22nd March

A) Push press from floor
EMOM x 12
1 power clean + 5 push press
Around 60-65% of 1RM

WOD 15 min AMRAP
21 thrusters 42.5/30
15 box jump 24"/20"
9 burpee 

Monday, 21 March 2016

Monday 21st March

A) Front Squat
6 x 4 x 75%

WOD 3RFT

5 bar muscle up 
30 wall balls 9/6
400m run

Saturday, 19 March 2016

Friday 18th March

CrossFit Open 16.4
13 minute AMRAP

55 deadlifts 102/70
55 wall balls 9/6
55 calorie row
55 hspu 

Thursday, 17 March 2016

Thursday 17th February

WOD 5RFT

5 burpee over bar
10 power snatch
15 ttb
200m run

Wednesday 16th February

A) Banded strict press
5 x 5 adding load via KB 
M - purple bands F - green bands

WOD EMOM x 18

1) 15 KBS 24/16
2) 20 wall balls 9/6
3) 12 burpee to rig

Tuesday, 15 March 2016

Tuesday 15th March

A) Front squat pause
6 x 3 building in load
Each rep must have a long 3 second pause

WOD 
Double unders
Thruster 42.5/30
Box jump 24"/20"

Monday 14th March

A) EMOM x 12
3 power cleans + 3 front squats 

WOD 3rft 

12 power cleans 60/40
400m run

Friday, 11 March 2016

Friday 11th March

A) Back Squat
5 x 3 @ 80%

WOD CF Open 16.3
7 min AMRAP

10 power snatch 35/25
3 bar muscle ups

Thursday 10th March

A) bench press + strict pull up
10-8-6-4-2 increasing weight
*max effort strict pull ups between each set of press

WOD start a new round every 05:00
12 alternating pistols 
20 KBS 24/16
50 double unders
Max effort hollow rocks in the remaining time
x3

Wednesday, 9 March 2016

Wednesday 9th March

A) Deadlift
10 mins to work to a 5 & 70%
Then EMOM x 10 min
5 @ 70%

WOD 3RFT

20 deadlift 50/35
300m run
12 c2b pull up

Monday, 7 March 2016

Tuesday 8th March

A) BHN Snatch grip push press
5-7 sets of 5 reps aiming for total stability when locked out over head

WOD EMOM x 16 mins

1) :45 rowing sprint
2) :45 double unders
3) :45 burpee to rig
4) rest

Monday 7th March

A) Front Squat
Work up to a new 3RM for the day

WOD 5RFT
20 wall ball 9/7
20 burpee box jump 24"/20"