Daily Workout

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WOD

Tuesday 22.10.19

CrossFit A. 3 Rounds 20m Dual KB Front Rack Walking Lunges – Moderate loads, should not need to stop 3-6 Rope Climbs Rest 3 mins B. 30-50m Handstand walk buy in – + 10 Rounds 3-5 C2B or Pull ups 7 HR Push ups 100m…
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WOD

Monday 21.10.19

CrossFit A. Snatch 3 x 1.1 rest 15 secs rest 4 mins B. 3 mins ME UB Strict HSPU – Use a raise to scale or Seated Strict DB Press Rest 3 mins 21-15-9 Front Squats 65-145# Hang Power Cleans Metcon A. AMRAP x 2…
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WOD

Saturday 19.10.19

CrossFit A. Back Squats 3 x 2.2 rest 30 secs rest 4 mins B. Weighted Ring Pull ups 4 x 2 rest 2 mins C. 2km Row 30 Strict HSPU 30 Power Cleans 135/95# 15 Strict HSPU 15 Power Cleans Metcon Choose 2 or 3…
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WOD

Friday 18.10.19

CrossFit and Metcon A. Deadlifts 3 x 3-6 21×0 B. In Pairs – Round for round – 5-7 Rounds Each 2-5 Strict Pull ups or Ring Rows – Use a band where needed 5-10 HR Push ups 15 Air Squats + 2 Rounds – Fly…
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WOD

Thursday 17.10.19

Endurance + CrossFit A. 750m Ski 1.5/1.25km Row 3km Run or 7km Bike Metcon A. Rope Climb Skills Or 5 x 1-2 Rope Climbs rest 2 mins Or 3 x 10 SA Ring Rows rest 45 secs between arms + 3 x 10 Bicep Curls…
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