Red Iron CrossFit – Competitors Class WOD Metcon (Time) In teams of 4 1 mile Run (together) 100Cal Row 100 Wall Balls 100 Burpee Bar Touch
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Monday 01-10-2018 A: Single Arm Dumbell Press (3 x 5 each arm ) B: Bent Over Row (3 x 10 each arm ) C: DB Step Up (3 x 10 ) WOD Metcon (AMRAP – Rounds and Reps) 20 min AMRAP in pairs 40 Single arm Hang Clean + Jerk @ 22.5/15kg 40 DB Step […]
CONTINUE READINGRed Iron CrossFit – Competitors Class Skill 15 min skill practice WOD A: Metcon (Time) In Teams of 4 “100 Power Cleans + Jerk Every 20 reps every one run 200m “ B: Metcon (AMRAP – Reps) In teams of 4 10 min Max Cal Row
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Monday 24-09-2018 A: RDL (4 x 6 ) B: Single leg hop and hold (4 x 5 each leg ) Focus on the landing first. Hold the landing for 2-3s Then increase the distance of the jump C: Double KB Front Rack Lunges (4 x 10 ) WOD Metcon (AMRAP – Rounds and Reps) In […]
CONTINUE READINGRed Iron CrossFit – Competitors Class WOD Metcon (5 Rounds for reps) In Piars “5 min AMRAP + 2 min rest 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) […]
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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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