Warm up then WOD “DT Lite” 5 Rounds for time: 12 Deadlifts 9 Hang Power Cleans 6 Push Jerk A: 60/35kg B: 40/20kg C: 70/45kg Read more →
Tag: CrossFit in Pretoria East
2 April 2014 WOD
Strength and Technique The Clean WOD “Power Elizabeth” 21-15-9 Cleans (60/40kg) Ring Dips 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 →
20 March 2014 WOD
Strength Weighted Pull-Ups and Ring Dips 5 sets, 3 reps WOD 400m 20 Burpees 20 V-Ups 400m 15 Burpees 15 V-Ups 400m 10 Burpees 10 V-Ups 400m 5 Burpees 5 V-Ups Read more →
19 March 2014 WOD
Strength and Technique The Clean WOD 50 Thrusters 40 Overhead Squats 30 Front Squat 20 Power Clean 10 Snatches For Time A: 45/30kg B: 30/20kg C: 60/40kg Read more →