CrossFit Pen Y Bont
CrossFit Pen Y Bont - Forging Elite Fitness Bridgend
Tuesday, 30 June 2015
Tuesday 30th June
A) Bulgarian split squat
6 x 12 on 15"/13" box
WOD - 5RFT
50 double unders
30 PTOH 15/10
10 burpee pull ups
Monday, 29 June 2015
Monday 29th June
A) Front Squat
5 x 3 @ 100% of clean or 88% 1RM front squat
WOD - 15 min ascending ladder
1 round Cindy
1 CJ 60/40
1 round Cindy
2 CJ 60/40
1 round Cindy
3 CJ 60/40
* once you 10 CJ is hit, restart to 1
Thursday, 25 June 2015
Thursday 25th June
A) Rowing intervals
4 x 400m row @ flat out
- full recovery
WOD - The Rock Qual 1
21-15-9
Hang Squat Clean 60/40
Burpee over bar
Wednesday 24th June
A)
Back Squat + front squat
7 x 7+5 after 3 warm up sets
WOD - 5 RFT
20 box jumps 24/20
10 C2B pull ups
20 KBS 24/16
Tuesday, 23 June 2015
Tuesday 23rd June
EMOM x 12 min
Min 1: 6-12 strict HSPU
Min 2: 30-45 sec l-sit hold/knee hang
Min 3: 40 unbroken double under
WOD Every 8 mins for 16 mins (3 sets)
Run 1km
20 Burpee over bar
20 push press 50/35
Monday, 22 June 2015
Monday 22nd June
A) Squats %ages
3x3 @ 75%
2x2 @ 85%
3x1 @ 90%+
WOD
21-18-15-12-9
Thruster 42.5/30
Pull up
* 30 double unders between each round
Saturday, 20 June 2015
Friday 19th June
Monster Mash Friday
A) 10-7-5
Front squat 100/70
Burpee box jump 20"
B) 15-12-9
Power snatch 40/30
T2B
C) 12 minute cap
1 mile run
AMRAP remaining time with CJ 60/40
** 5 mins between each workout
Friday, 19 June 2015
Thursday 18th June
A) Back Squat
5-7 sets of 3 building up to heavy sets finishing on AHAP
WOD - EMOM x 18 Min
Min 1: 4 bar muscle up/8 c2b
Min 2: 10 head touch Burpee
Min 3: 40 double under
Wednesday, 17 June 2015
Wednesday 17th June
A) Bench press superset with ring dips
Bench
10-9-8-7-6-5
Ring dip
5-6-7-8-9-10
WOD - 21-15-9
Deadlift 100/60
Box jump 24/20
HSPU
Tuesday, 16 June 2015
Tuesday 16th June
A) OHS
20 minutes working on sets of three
WOD - 12 min ladder
5 Burpee over bar
1 snatch 60/40
5 Burpee over bar
2 snatch 60/40
5 Burpee over bar
3 snatch...
Monday, 15 June 2015
Monday 15th June
A) Every 2 minutes for 8 sets
2 power cleans
2 front squats
2 jerks
WOD - for time
Row 1km
100 double unders
Run 1 mile
Tuesday, 2 June 2015
Tuesday 2nd June
A) 20RM back squat
2 x 12 @ 55% warm up
1 x 20 - 1.25/2.5kg heavier than last week
WOD - 3RFT
7 front squat 80/55
7 C2B pull up
7 burpees
- 2 min rest
3 RFT
48 double unders
16 KBS 24/16
8 strict HSPU
Monday, 1 June 2015
Monday 1st June
A) OHS
6 x 3 working with a load that allows you to hit absolute depth!
WOD 5RFT
6 Burpee box jumps 24"/20"
10 OHS 40/30
14 wall balls 9/6
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