Tag: Crossfit gym in Pretoria

WOD 5 November 2013

Strength

Clean and Jerk 2 reps EMOM for 12 Min

WOD

5 Cleans
5 Jerks
30 Double unders

A: 50kg/35kg
B: 40kg/25kg
C: 60kg/45kg

4 Rounds for time

Shoulder Rehab and Mobility

crossfit

WOD 1 November 2013

burpees

WOD

“Burp-a-Jackie”

50 Burpees
50 Barbell Thrusters (20kg)
30 Pull Ups

then

CORE WORK and MOBILITY

WOD 16 October 2013

Strength 15 Min to build to a 1RM Push Press Then Max Pull Ups in 1 Min Max Air Squats in 1 Min Max D/U in 4 Min WOD 21-15-9 Box Jumps and Sit-ups 100m Farmers Walk after every round Read more →