Strength Front Squat: 1 Rep every 2 Minutes @ 90% 1RM Technique Overhead Squat: 3 reps, 5 sets WOD AMRAP 10: 5 Deadlifts (A: 80/55kg B: 60/35kg C: 100/75kg) 10 Pull Ups 15 Push Ups Read more →
Tag: CrossFit Pretoria
13 January 2014 WOD
7 January 2014 WOD
STRENGTH 5 x 3 Push Press @ 60-80% 1RM (15min) WOD 5 Rounds for time: 10 Push Ups (Charlie: Clapping) 10 KB Swings (Charlie: Heavy) 10 Sit ups (Charlie: V-ups) Cut-off: 15 minutes CORE and MOBILITY Read more →
WOD for 19 November 2013
WOD 22 October 2013
WOD 17 October 2013
Strength and Technique 15 Min to build to a 1RM Snatch Then Max dead hang hold Max plank hold WOD AMRAP 8: 50 meter tyre drag 10 floor wipers Read more →
WOD 7 October 2013
A little step up this week… Dig deep and hang on, it will be worth it! Strength EMOM for 10 min: 1 Back Squat @ 90% 1RM WOD Every other minute for 16 minutes (8 sets): 5 Pull-ups 5 Thrusters Max burpees for remaining time Rest 1 minute Score is burpees only A: 30kg/45kg B: 15kg/30kg C: 40kg/60kg Read more →
WOD 3 October 2013
Strength EMOM for 12 min: 1 Push Press 1 Split Jerk @ 80% 1RM WOD 10 Min AMRAP 7 Bar Push Ups 7 Hang Cleans 7 Push Press A: 30kg/50kg B: 20kg/40kg C: 40kg/60kg Finish with Core Work Read more →
WOD 30 September 2013
Strength Back Squat EMOM for 10min: 3 reps @ 80% 1RM Technique Snatch WOD 10 Min AMRAP: 10 Snatches 10 Box Jumps Stretch Read more →
WOD 26 September 2013
Strength and Technique Weighted Pull-ups and Ring dips 3-3-3-3-3 WOD 1 min of: Tyre Pulls Overhead Squat Pull-up hold Rest 4 rounds Recover and Mobilise Read more →