Red Iron CrossFit – CrossFit Lite WOD Metcon (No Measure) “30s on 30s off x 4 Rowing Step Ups Lunges “ A: Dead Hang (Time) B: Ring Rows (3 x 10) C: Push-ups (3 x 5 ) D: Plank (3 x 30s) WOD Metcon (AMRAP – Rounds and Reps) 3 min on 1 min off […]
CONTINUE READINGTUESDAY23-04-2019 A: Front Squat (2 x 5 ) A: Front Squat (2 x 3 ) A: Front Squat (2 x 1 ) WODMetcon (AMRAP – Rounds and Reps) In Pairs 15 min AMRAP20 Box Jumps30 Wall Balls50 DU’s “ TUESDAY OLY 23-04-2019 A: Muscle Snatch (4 x 3 @ 50% ) B: Overhead Squat (4 […]
CONTINUE READINGRed Iron CrossFit – CrossFit Lite WOD Metcon (AMRAP – Reps) “30s on 30s off x 4 Skipping Mountain Climbs Sit Ups “ Metcon (No Measure) “3 Rounds 10 Super Man 20 Shoulder Taps 1 length Bear Crawl “ Metcon (AMRAP – Rounds and Reps) in Pairs YGIG Alt Movements – 10 Mins 100m Run […]
CONTINUE READINGRed Iron CrossFit – CrossFit Lite WOD A: Metcon (AMRAP – Reps) “30s on 30s off x 3 Shuttle Run Step Up Down Up Lunges” B: Metcon (No Measure) “20s on 10s off x 4 Shoulder Taps Plank to Push Up Bear Crawl “ WOD C: Metcon (AMRAP – Rounds and Reps) “4 min AMRAP […]
CONTINUE READINGRed Iron CrossFit – Competitors Class A: Power Snatch (4 x 5 T&G ) B: Muscle-ups (4 x 1-5 ) Strict Ring B1: Pull-ups (4 x 5 ) CTB if able Skill C: Bar Muscle-ups (4 -5 sets ) WOD Metcon (Time) 4 Rounds 30s Bar Muscle up 30s Rest 20/15 Cal Bike 10 Power […]
CONTINUE READINGRed Iron CrossFit – Competitors Class A: Power Snatch (4 x 2 @ 75% ) Metcon (No Measure) “EMOM 8 Odd – 5 HPS Even – 40 DU’s “ Skill 15-20 min on bar skill WOD Metcon (AMRAP – Reps) In Pairs in 5 min Window “A) Complete 2 Rounds 20/15 Cal Row 20 TTB […]
CONTINUE READINGMonday 15-10-2018 A: RDL (4 x 10 ) With KB Straight leg deadlift if able B: DB Push Press (4 x 5 ) C: Hollow Hold (4 x 30s ) WOD Metcon (AMRAP – Rounds and Reps) In Pairs Alt Movements – 10 Rounds or 12 min AMRAP “10 Deadlift @ 80/60kg 12/10 Cal Row […]
CONTINUE READINGRed Iron CrossFit – Competitors Class WOD Metcon (Time) In teams of 4 1 mile Run (together) 100Cal Row 100 Wall Balls 100 Burpee Bar Touch
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
CONTINUE READINGMonday 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 […]
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