Monday 17-09-2018 A: Front Squat (4 x 5 @ 70% ) B: Sumo Deadlift High Pull (4 x 10 ) C: Hollow Hold (4 x 30s ) WOD Metcon (AMRAP – Reps) 90s on 90s off x 4 Row 16/12 Cal + 10 Goblet Squats Tuesday 18-09-2018 A: Pull-ups (4 x 5 ) B: Push-ups […]
CONTINUE READINGRed Iron CrossFit – Competitors Class WOD Metcon (6 Rounds for reps) In Piars “5 min AMRAP A) 20 Power Cleans + 5 Rope Climbs B) 20 Push Press + 20 Pull Ups C) 20 Front Squats + 20 TTB D) 40/30 Cal Row + 10 Burpees Over the Rower E) 40/30 Cal Bike + […]
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Monday 10-09-2018 A: Back Squat (4 x 5 @ 70% ) B: DB Step Up (4 x 5 each leg ) C: Pallof Press (4 x 10 each side ) WOD Metcon (AMRAP – Rounds and Reps) 10 min EMOM “15 Wall Balls @9/6kg 15 Box Jumps “ Tuesday 11-09-2018 A: Push Press (4 […]
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Monday 03-09-2018 A : Strict Press (4 x 5 @70% ) B: Chin Up (4 x 5 ) C: Wall Facing Wall Climb (4 x 30s ) WOD Metcon (Time) 5 Rounds for time 10 min cap “12 DB Push Press @ 22.5/15kg 12 Box Jump Overs “ Tuesday 04-09-2018 A: Single leg RDL (3 […]
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Monday 27-08-2018 A: Push Press (3 x 5 ) B: Strict Toes-To-Bar (3 x 5 ) WOD Metcon (3 Rounds for reps)4 min on 1 min off x 3″4 min AMRAP5 Push Press @ (70% of A)5 Burpee Box JumpsRest 1 min4 min AMRAP10 Sit Ups5 Push Press5 Bupree Box Jumps1 min Rest4 min AMRAP20 […]
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Monday 20-08-2018 A: Power Clean (4 x 5 ) T&G reps WOD Metcon (3 Rounds for reps) 4 mins on 1 min off “A) 5 Power Clean + 5 Burpees B) 10 Box Jumps + 5 Power Clean + 5 Burpees C) 20 DU’s + 10 Box Jumps + 5 Power Clean + 5 Burpees” […]
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Monday 13-08-2018 A: Paused Front Squat (5 x 3 @ 70% ) B: Deadhang (5 x 30s ) Deadhang/Tuck hang/L-Hang WOD FRAN (Time) FRAN 21-15-9 Thrusters @ 42.5kg/30kg & pull ups Tuesday 14-08-2018 A: Wall Facing Wall Climb (4 x 1min ) B: Hollow Hold (4 x 1 min ) 10s hold + […]
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Tuesday 07-08-2018 A: Pause Back Squat (5 x 3 ) B: Pistols (5 x 3 each leg ) WOD Metcon (AMRAP – Reps) In Pairs 2:30min Window x 3 rounds each “Run 300m Then AMRAP 7 Wall Balls 7 Down Ups “ Tuesday OLY 07-08-2018 A: Barbell Complex (Snatch) (5 x 1 ) Snatch […]
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Monday 30-07-2018 A: Deadlift (5 x 3 ) B: Single Arm Over Head Lunge (5 x 5 each side ) WOD Metcon (AMRAP – Reps) In Pairs 2:30 min AMRAP x 3 Rounds “Row 20/15 Cal Then AMRAP 7 Med Ball Cleans + 7 Box Jumps Tuesday 31-07-2018 A: Strict Toes-To-Bar (4 x […]
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Monday 23-07-2018 A: Back Squat (4 x 5 @ 3-2-x-1) Tempo; 3s Down 2s Hold Up 1s Reset B: Crock Row (4 x 10 each side ) WOD Metcon (AMRAP – Reps) In Pairs 2 min AMRAP x 3 Rounds each “200/150m Row AMRAP Burpee Box Jumps ” Score is your total bupree Box Jumps […]
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