- WORKOUT OF THE DAY:
5 Rounds For Time:
500 Meter Row
20 Medball cleans
20 Overhead Medball Reverse Lunges
- CROSSFIT LITE:
5 Rounds For Time:
500 Meter Row
20 Medball cleans
20 Overhead Medball Reverse Lunges
- CFP BARBELL:
Overhead squat
4-4-3-2-1
- CFP GYMNASTICS:
Work on a weakness.
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CrossFit Pretoria
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CrossFit Pretoria2018-09-27 18:00:092018-09-27 18:00:09WOD - Friday 28 September 2018
- WORKOUT OF THE DAY:
3 Rounds:
800 Meter Run
21 Power Cleans 70/45kg
- CROSSFIT LITE:
3 Rounds:
400 Meter Run
21 Kb swings
- CFP BARBELL:
3 sets:
Back Rack Walking Lunge x 12 steps
DB Russian Step ups x 10 each leg
DB Chinese Row x 10
then
3 sets:
Front Squat: 5,3,1,5,3,1
Tuck Hold x 45 seconds
KB Farmer Carry x 100m
then:
3 sets:
Weighted Plank x 60 sec (accumulation is fine)
Side Plank x 30 sec each side
KB Side Bends x 20 each side.
- CFP GYMNASTICS:
100 Toes to bar
* every time you break 15 kettlebell swings
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CrossFit Pretoria
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CrossFit Pretoria2018-09-26 18:00:082018-09-26 18:00:08WOD - Thursday 27 September 2018
- WORKOUT OF THE DAY:
Hang Squat Clean
Build to Heavy Single
Then
AMRAP 8:
3 Hang Squat Clean 40/30kg
3 Toes to Bar
6 Hang Squat Clean 40/30kg
6 Toes to Bar
9 Hang Squat Clean 40/30kg
9 Toes to Bar
â¦
Up by (3) reps each round
- CROSSFIT LITE:
15min EMOM:
Odd 7 medball cleans
Even 7 burpees
Then
AMRAP 8:
3 Hang Medball Clean
3 Abmat sit ups
6 Hang Medball Clean
6 Abmat sit ups
9 Hang Medball Clean
9 Abmat sit ups
â¦
Up by (3) reps each round
- CFP BARBELL:
Muscle Clean +Tall Clean + Sotts Press (strict press in front squat): (3+3+3) x 3
Clean + Jerk: 3,2,2,1,1,1
Clean Deadlift: 4Ã2 @ 95% of best clean
- CFP GYMNASTICS:
20min EMOM:
5 Pull ups
7 Push ups
10 Squats
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CrossFit Pretoria
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CrossFit Pretoria2018-09-25 18:00:092018-09-25 18:00:09WOD - Wednesday 26 September 2018
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CrossFit Pretoria
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CrossFit Pretoria2018-09-24 18:00:102018-09-24 18:00:10WOD - Tuesday 25 September 2018
- WORKOUT OF THE DAY:
Teams of 3 for time:
100/75 Calorie Row
100 Box Jump Overs
100 Power Snatches 40/30kg
100 Thrusters 40/30kg
100 Chest to Bar Pull-ups
100 Thrusters 40/30kg
100 Power Snatches 40/30kg
100 Box Jump Overs
100/75 Calorie Row
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CrossFit Pretoria
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CrossFit Pretoria2018-09-23 18:00:072018-09-23 18:00:07WOD - Monday 24 September 2018
- WORKOUT OF THE DAY:
3 Rounds:
400 Meter Run
21 Burpees
- CROSSFIT LITE:
3 Rounds:
400 Meter Run
21 Burpees
- CFP BARBELL:
Heavy single snatch
Heavy singel clean&jerk
- CFP GYMNASTICS:
Accumulate 3mins in a handstand hold
Accumulate 3mins in a L-sit
Accumulate 3mins in deadhang
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CrossFit Pretoria
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CrossFit Pretoria2018-09-20 18:00:082018-09-20 18:00:08WOD - Friday 21 September 2018
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CrossFit Pretoria
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CrossFit Pretoria2018-09-19 18:00:082018-09-19 18:00:08WOD - Thursday 20 September 2018
- WORKOUT OF THE DAY:
Snatch
Build to a Heavy Single
Then
AMRAP 9:
1 Ring Muscle-ups
1 Squat Snatch 60/40kg
2 Ring Muscle-ups
2 Squat Snatch 60/40kg
3 Ring Muscle-ups
3 Squat Snatch 60/40kg
â¦
Up by (1) rep until finish
- CROSSFIT LITE:
15min EMOM:
Odd: 10 kb swings
Even: 10 goblet squat
Then
AMRAP 9:
2 Pull-ups
2 Power Snatches
4 Pull-ups
4 Power Snatches
6 Pull-ups
6 Power Snatches
â¦
Up by (2) reps until finish
- CFP BARBELL:
Muscle Clean +Tall Clean + Squat Jerk + Sots Press (3+3+3+3) x 3
Panda Pull + Clean + Jerk x 5 working sets
Clean Deadlift: 5Ã3 @ 100% of best clean
- CFP GYMNASTICS:
Tabata L-sit
3min rest
Tabata Plank
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CrossFit Pretoria
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CrossFit Pretoria2018-09-18 18:00:182018-09-18 18:00:18WOD - Wednesday 19 September 2018
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CrossFit Pretoria
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CrossFit Pretoria2018-09-17 18:00:072018-09-17 18:00:07WOD - Tuesday 18 September 2018
- WORKOUT OF THE DAY:
For Time:
1,000 Meter Row
30 Deadlifts 100/70kg
50 Lateral Barbell Burpees
- CROSSFIT LITE:
1000m row
30 medball cleans
50 burpees
- CFP BARBELL:
3 Position snatch:
1 High hang + 1 Hang + 1 Floor
7 sets
- CFP GYMNASTICS:
4 Rounds:
10 strict toes toe bar
60sec hollow hold
20 russian twists
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CrossFit Pretoria
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CrossFit Pretoria2018-09-16 18:00:062018-09-16 18:00:06WOD - Monday 17 September 2018