Strength Tempo Squats 4 reps @ 60% every 2 Min Strength and Technique Build to a heavy Clean and Jerk WOD EMOM for 12 Min 5 Deadlifts 5 Burpees Read more →
Tag: Menlyn CrossFit
22 April 2014 WOD
Strength Back Squat @ Tempo 1.2.1.1 5 reps every 2 Min for 10 Min Technique Clean and Jerk (15 min) WOD AMRAP 7: 5 Pull Ups 10 T2B 15 Double unders Read more →
8 April 2014 WOD
Test: 1. 15 Min to find 1RM Split Jerk 2. 2 Min Max Box Jumps 3. 5 Min Shuttle Sprints WOD AMRAP 8: 8 KB Snatches 12 Goblet Squats 16 Sit Ups Read more →
2 April 2014 WOD
Strength and Technique The Clean WOD “Power Elizabeth” 21-15-9 Cleans (60/40kg) Ring Dips Read more →
31 March 2014 WOD
Strength Front Squat: 1 Rep every 2 min @ 95-100% 1RM Technique: Overhead Squat: 5 sets, 3 reps WOD AMRAP 12: 10 Back Squats 400m Read more →
27 March 2014 WOD
Strength Weighted Ring Dips & Weighted Pull Ups: 3 reps, 5 sets WOD AMRAP 25: 400M Run 400M Weighted Run 15 SDHP 10 Ring Dips Read more →
26 March 2014 WOD
Strength Snatch (20min) Technique Thrusters (10min) WOD AMRAP 8: 7 Thrusters 7 Burpees Read more →
25 March 2014 WOD
Strength Split Jerk: 1 Rep every 2 minutes @ 90% 1RM Skill Muscle Up WOD 4 Rounds for Time: 3 Wall Climbers 15 KB Swings 20 Jumping Lunges Finish with a 400m run Read more →
24 March 2014 WOD
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 →
18 March 2014 WOD
Strength Split Jerk: 2 reps every 2 minutes @ 80% 1RM for 10 Min (5 sets) Skill Muscle Up WOD “Wall Ball Helen” 400m 21 Wall Ball 12 Pull Ups 3 Rounds for Time Read more →