September 2018 – CrossFit Pretoria

WOD – Friday 28 September 2018

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.

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

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

WORKOUT OF THE DAY:
AMRAP 16:
30 Double Unders
15 Wallballs
30 Double Unders
15 Kettlebell Swings 24/16kg
CROSSFIT LITE:
AMRAP 16:
60 Singles
15 Wallballs
60 Singles
15 Kettlebell Swings
CFP BARBELL:
Muscle Snatch: 5,3,3,1,1,1
In between sets, do banded pull apart.

Snatch: 3,3,2,2,1,1
CFP GYMNASTICS:
Tabata Toes to bar
Tabata Squats

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

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

WORKOUT OF THE DAY:
For Time:
10 Power Cleans 70/50kg
50 Air Squats
10 Front Squats 70/50kg
50 Air Squats
10 Push Jerks 70/50kg
50 Air Squats
10 Clusters 70/50kg
CROSSFIT LITE:
For time:
10 Kb swings
50 squats
10 goblet squat
50 squats
10 db push press
50 squats
10 db thrusters
CFP BARBELL:
DB Bench Press x 100 reps 22.5/15kg
*Every time you break, perform 5 reps of KB Front Rack Squats 32/24kg

Then:

Front Squat: 2-2-2-2-2
Tuck Hold x 45sec (perform in between sets of front squat)

Then:

3 sets:
L-Sit x 60 sec (accumulation is fine)
Side Plank Lifts x 20 each side
CFP GYMNASTICS:
20min EMOM:
Odd: 5 Bar muscle ups
Even: 5 strict ha datand push ups

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

WORKOUT OF THE DAY:
For Time:
400 Meter Run
26 Hand Release Push-ups
400 Meter Run
26 Kettlebell Swings 24/16kg
400 Meter Run
26 Sit-ups
400 Meter Run
26 Deadlifts 35/25kg
400 Meter Run
26 Air Squats
400 Meter Run
26 Box Jumps
CROSSFIT LITE:
For Time:
200 Meter Run
26 Hand Release Push-ups
200 Meter Run
26 Kettlebell Swings 24/16kg
200 Meter Run
26 Sit-ups
200 Meter Run
26 Deadlifts 35/25kg
200 Meter Run
26 Air Squats
200 Meter Run
26 Box Jumps
CFP BARBELL:
Muscle Snatch + Hang Power Snatch (try and be CRAZY fast)+ Snatch Strict Press Behind Neck+ Snatch Drop: (3+3+3+3) x 3
Snatch Pull + Snatch + Snatch Balance (1+2+1) x 3, (1+1+1) x 2

Power Clean + Push Jerk (2+2) x 4
CFP GYMNASTICS:
12 Rounds:
4 Strict pull ups
3 Strict Handstand push ups
2 Strict ring dips

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