CrossFit Pen Y Bont
CrossFit Pen Y Bont - Forging Elite Fitness Bridgend
Friday, 28 February 2014
Thursday 27th February
A) Strength
20 mins to establish a 1rm Strict press
WOD -
10-9-8-7-6-5-4-3-2-1
Hang snatch 60/40
Back squat 60/40
Burpee
Wednesday 26th February
WOD -
50-40-30-20-10
Box Jump Overs 24/20
Jumping Lunges - alternating
Push ups
Finisher
5x1 minute plank holds
Friday 28th February
A) Back Squat
5-5-5-3-3-3-1-1-1
WOD - 15 Min AMRAP
50 Double Unders
25 Deadlift 70/50
25 T2B
25 Pull Up
25 Power Clean 70/50
Thursday, 27 February 2014
Tuesday 25th February
A) Close Grip Bench Press
3-3-3-3-3-3 @ progressive load
WOD - For time
30 muscle ups/ 45 c2b pull up
21 clean and jerk 60/40
1 mile run
Monday, 24 February 2014
Monday 24th February
A) 20 mins to establish a 1RM
- Front Squat
WOD 5RFT
30 Double Unders
15 Wall Ball 9/6
7 Front Squat 80/50
Friday, 21 February 2014
Friday 21st February
A) Split Jerk
7 x 1 @ progressive load
WOD - 16 min AMRAP
4 wall walks
8 pull ups
12 KB Snatch 24/16
Thursday, 20 February 2014
Thursday 20th January
A) Push Press
5-5-5-3-3-3-1-1-1
WOD - Chipper!
Buy in: 100 double Unders
90 jumping lunge
80 HR Push Ups
70 KBS 24/16
60 Med ball cleans 9/6
50 PTOH 20/15
Cash out: 100 double unders
Wednesday 19th February
Metcon Mayhem!
7min AMRAP
6 Power Cleans 80/50
24 sit ups
5min AMRAP
7 Deadlift 120/95
11 Burpee-over-Bar
3min AMRAP
C2B Pull up
2 mins rest between each AMRAP
Sets of 5/3 on the pull ups
Tuesday, 18 February 2014
Tuesday 17th January
A) Front Skwatz
2-2-2-2-2-2
70%+
WOD - EMOM 20 mins
Even - 10 Front Squat
Odd - 10 push press
RX: 42.5/30
Monday, 17 February 2014
Monday 17th February
A) OLY - Snatch Complex EMOM 10 min
1 power snatch
1 hang power snatch
1 hang snatch
- choose your own weight
WOD - 2 RFT
400m Run
25 Burpees
25 Med ball cleans 9/6
25 KBS 24/16
Sunday, 16 February 2014
Sunday 16th February
Hero WOD "McGhee" 30 min AMRAP
5 Deadlift 125/100
13 push ups
9 box jumps 24/20
Saturday, 15 February 2014
Saturday 15th February
Partner WOD Saturdays
2 rounds
2 minutes on each station
30s rest between sets
P1 row/ski p2 hold 20/10 plate OH
P1 5 KB snatch then alternate p2
P1 hold HSPU p2 5 pull ups
P1 hold push up extension p2 7 push up
P1 hold plank p2 15 ABMAT sit ups
Thursday, 13 February 2014
Friday 14th January
Strength
EMOM 10 Mins 5 x Thrusters
- Go heavy
- Be careful it's gona get spicy!
WOD 12 Min AMRAP
10 Deadlift 120/95
20 Wall Balls 9/6
30 DUBS
Tuesday, 4 February 2014
Tuesday 4th January
A) Weighted Good Mornings
4 x 10 to 90 degrees @ 50/30
WOD - EMOM 20 Mins
Even - 30 Double Unders
Odd - 10/8 HSPU
Monday 3rd January
WOD - 3 w/3 mins rest
21-15-9
OHS
Burpee over bar
15-12-9
Front Squat
HSPU
9-6-3
Snatch
C2B Pull up
RX:50/35
Saturday, 1 February 2014
Saturday 1st January
Today we took a trip down to CFPT!
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