CrossFit Pen Y Bont
CrossFit Pen Y Bont - Forging Elite Fitness Bridgend
Tuesday, 29 September 2015
Tuesday 29th September
A) Deadlift
10 TNG reps with strongest grip
10 TNG reps with weakest grip
10 reps alternating grip
+5kg from last time
WOD for time
24-19-14-9-4
Pull ups
15-12-9-6-3
Deadlift @ BW
Monday, 28 September 2015
Monday 28th September
A) Back Squat
5 x 80%
4 x 85%
3 x 90%
- repeat twice more
WOD 15 min AMRAP
16 wall balls 9/6
16 box jumps 24/20
16 cal assault bike
Tuesday, 22 September 2015
Tuesday 22nd September
A) Speed Squats
5 x 5 @ 70%+ orange bands
Focus on a controlled decent and explode out of the hole
WOD - 20 min AMRAP
20 KBS 24/16
20 burpees
20 KB lunge 24/16
20 HR Push ups
Monday 21st September
A) OHS
15 minutes to build up to a heavy double in the OHS
Finish on a max OHS
WOD 5RFT
15 OHS 60/40
15 box jump overs 24/20
400m run
Friday, 11 September 2015
Friday 11th September
A) Front rack lunges
6 x 10 @ a load which is completely maintainable for the 6 sets
WOD 3RFT
15 pull ups
15 burpees
15 back squats 60/40
Wednesday 9th September
A) Bench Press
10-10-10-10-10
- increase the weight every round
- sets must be TNG
WOD - EMOM x 20 mins
Min 1: 00:45 for rowing
Min 2: 00:45 for slam balls 9/7
Min 3: 00:45 for box jumps 20"
Min 4: 00:45 for wall balls 9/6
Min 5: rest
Tuesday 8th September
A) Push Press
10 minutes to find a 1RM
then 3x3 @ 85% of todays max
WOD For time
50 burpees
40 wall balls 9/6
30 deadlifts 60/40
20 pull ups
10 thrusters 60/40
Monday 7th September
A) EMOM X 10 mins
1 clean
1 hang clean
1 jerk @ around 70-80% of your max
WOD 5RFT
5 squat clean
15 KBS 24/16
Friday, 4 September 2015
Friday 4th September
A) power snatch
20 mins working on consistent sets of TNG triples
WOD 15 min AMRAP
5 power snatch 60/40
10 T2B
10 burpees
Thursday 3rd September
A) back squat
3 x 3 @ 80%
3 x 2 @ 85%
WOD 21-15-9 (12 min cap)
Deadlift 120/90
Box jump 24"/20"
**finish with AMRAP of burpee over the box
Wednesday 2nd September
A) EMOM x 12 min
Min 1: 10 strict T2B
Min 2: 12 push jerk (heavy)
Min 3: 10 strict pull up
WOD - EMOM x 20 mins
Min 1: 00:40 rowing for cals
Min 2: 00:40 double unders
Min 3: 00:40 slam balls 9/7
Min 4: 00:40 burpee to rig
Min 5: rest
Tuesday 1st September
A) EMOM x 12 mins
Min 1: 5-7 strict pull up
Min 2: 12 heavy push jerks
Min 2: 10
strict
T2B
WOD - 15 min amrap
Run 200m
15 wall balls 9/6
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