CrossFit Wollongong CrossFit Wollongong

Push press, toes to bar, dead balls and calories.

Warm up
3x
100m Run
5 EB Dead lifts
5 EB Strict press.

WOD
6x
12 Push press RX-95/65lb (43/29kg) ADV-115/75lb (52/34kg)
10 TTB
12 Dead ball over the shoulder (Heavy)
25/20 Cal air or row or 300m run.

25 Minute cap.

Front squats, power cleans and double unders.

Warm up
3x
Runway tiger crawls
3 EB Muscle cleans
3 EB Front squats.

WOD
4x
24 Front squats RX-95/65lb (43/29kg) ADV-115/75lb (52/34kg)
12 Power cleans
36 Double unders.

16 Minute cap.

Note: when choosing your weight for this one, you should be reasonably confident you can get the first round of front squats and power cleans unbroken.
This is all about your engine.

Strength/Skills
12 Minutes to work up to a heavy hang power clean double.

Burped box jump overs, hang power snatches and runs.

Warm up
3x
Runway lunges
EB Complex
3 Hang power snatch
3 Behind the neck snatch grip push press
3 Overhead squats.

WOD
10-8-6-4-2
Burped box jump overs 24/20"
Hang power snatch RX- 105/65lb (47.7/29kg) ADV-135/85lb (61/38.6kg).
100m Run at the beginning, in between and end. (6x100m runs).


Strength/Skills
7x3
1 1/4 Front squats. (Record heaviest set).

Wall balls, deads and calories.

WOD

Partner wod
5x
30 Wall balls over the bar 20/14lb
40 Dead lifts 155/115lb (70/52kg)
50 cal Air or Row.

30 minute cap.

Pull ups and hang power cleans.

Warm up
3x
10 Cal Air or Row
5 Ring rows
5 GHD Back ext.

WOD
14 Minute ladder

Begins with a 400m run, in remaining time
2 Pull ups
2 Hang power cleans RX-95/65lb (43/29kg) ADV-115/75lb (52/34kg
4
4
6
6
8
8
And so on.....

Strength/Skills
12 Minutes to find a heavy 1 rep max power clean.

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