Weekly CrossFit

Functional Body building – Sunday 8th April

April 8, 2018

A. 4 sets warm up

In pairs: YGIG

200m row

6KBS single arm clean and press

 

4 sets:

A1. Close grip bench press 10,8,6,4

A2. Pendlay Row 10,8,6,4

 

3 sets:

B1. 10 Single arm KB overhead reverse lunge

B2. 10 Single arm DB row

 

4 sets:

30 KB front rack wall sit

30 feet elevated ring plank

8 DB bicep curls


Monday 2nd – 8th April

April 1, 2018

Monday 2nd April

OH Squat 5x7 AHAFA

 

WOD - complete as much work as possible in a 16 minute window of -

Buy in 200m Run

21-15-9

T2B + OHS 42.5/30kg

15-10-5

Pullups + Power Snatch 42.5/30kg

Buy out 200m Run

 

Tuesday 3rd April

Emom 10 - for quality of reps


Monday 26th- Sunday 1st April

March 25, 2018

Monday 26th March

 

Push press 9-7-5-5-3-3 AHAFA

3x6 per arm - Half kneeling KB Strict press AHAFA

 

WOD - 3 rounds - 3minutes ON 1min REST

15 STOH 50/35kg

60 DU

REMAINING TIME = max cals bike, row , ski (use a different machine per round)

 

Tuesday 27th March

 

Deadlift 5x10 touch and go reps


1 4 5 6

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