WODs


CrossFit WOD, October 15, 2019

Tuesday 15/10/2019 Pre class Prep 2 Rounds 400m True form run 20m Lunge 20m toe walk 4 wall climbers Movement Prep Coach Led – Hamstring prep – Bar prep skills – Burpees – Ring dips Strength & Conditioning Metcon (2 Rounds for reps) 10Min EMOM 1 – 3 Power cleans @80%(Tough Singles) 2 – Max...

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CrossFit WOD, October 14, 2019

Monday 14/10/2019 Pre class Prep 75/50 cal AAB 5-8 min of clean work – 3 position deadlifts (light weight) – Banded overhead pressing – wall angels Movement Prep Coach led- – short mobility & movement prep Skills – bar work / pressing – bar efficiency Gymnastic strength focus Metcon 3 Rounds A1 – 4-7 Single...

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CrossFit WOD, October 12, 2019

Saturday 12/10/2019 Pre class Prep 3 x 200m Row (hard pace) 12 Single leg kb RDLS (EACH SIDE) 45Sec single leg glute bridge Strength & Conditioning Metcon (AMRAP – Rounds) EMOM (3 Rounds) 1 – 12-18 Resistance band push ups 2 – 6-12 Strict ring Pull ups 3 – 30 Sec Hollow hold Metcon 1000m...

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CrossFit WOD, October 11, 2019

Friday 11/10/2019 Pre class Prep 2 x 3 Minute skip (use all styles) 60 sec each position – bound angel – straddle – couch stretch Movement Prep Coach led – Barbell work (position, speed, catch) – Barbell cycling for clean & jerks – TTB set management and efficiency Strength & Conditioning Shoulder Press (4 x...

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CrossFit WOD, October 10, 2019

Thursday 10/10/2019 Pre class Prep 30/20 cal skii 30/20 cal Row 40m toe walk – leg openers – leg closers – Seated L scissors Movement Prep Coach led – AAB & ROW (pacing and breathing) – Dumbell prep Metcon Metcon (Time) A1 6Min EMOM 15/12 Cal AAB 2min Rest B1 6Min EMOM 15/12 Cal Row...

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CrossFit WOD, October 9, 2019

Wednesday 09/10/2019 Pre class Prep 800m Steady Run 2 Rounds 10 of each – snatch press – snatch balance – sots press (snatch grip) – Wall angels (band between hands) Movement Prep Coach Led Skills – D/us Snatch Barbel cycling Oh squat Strength & Conditioning Metcon (Weight) Every 90 seconds for 5 sets 5 Touch...

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CrossFit WOD, October 8, 2019

Tuesday 08/10/2019 Pre class Prep 2 Rounds 400m True form run 20m Lunge 20m toe walk 4 wall climbers Movement Prep Coach Led – Hip prep – Squat prep skills – burpees – wall balls Strength & Conditioning Back Squat (4 x 6 @70-75%) this will be performed as a box squat, look to settle...

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CrossFit WOD, October 6, 2019

Sunday Hero 06/10/2019 Movement Prep 800m Steady Run 20 Wall angels 1min goblet squat hold Metcon The Chief (AMRAP – Rounds) Max rounds in 3 minutes of: 3 Power Cleans, 135#/95# 6 Push-ups 9 Squats Rest 1-minute. Repeat for a total of 5 cycles

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CrossFit WOD, October 5, 2019

Saturday 05/10/2019 Pre class Prep 1 x 800m Run 40m toy soldiers 20 nordic curls Movement Prep Deadlift prep – bracing – hamstrings – pattern Burpee work Hang work Strength & Conditioning Metcon (AMRAP – Reps) 4Min EMOM 8 Deadlifts 100/65 2min rest 4min EMOM 5 Deadlifts 120/80 Metcon Metcon (Time) 80 D/us 20 toes...

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CrossFit WOD, October 4, 2019

Friday 4/10/2019 Pre class Prep 2 x 3 Minute skip (use all styles) 60 sec each position – bound angel – straddle – couch stretch Movement Prep Coach led – Barbell work (position, speed, catch) – Barbell cycling for clean & jerks – TTB set management and efficiency Strength & Conditioning Squat Clean and Jerk...

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