October 2018 – CrossFit Pretoria

WOD – Thursday 1 November 2018

WORKOUT OF THE DAY:
15min work up to a heavy 3 rep deadlift
Then

12min AMRAP:
7 Deadlifts 80/60kg
28 Double unders
CROSSFIT LITE:
15min EMOM:
Odd – 7 Good mornings
Even – 7 Light kb swings

Then

12min AMRAP:
7 KB deadlift 24/16kg
50 Single skips
CFP WEIGHTLIFTING:
Push Press: 4Ã3
Power Clean + Dip + Pause Split Jerk (pause in split for 3 seconds): (3+3+3) x 2, (2+1+2) x 3, (1+1+1) x 3
Clean Pulls with Pause 1 inch off floor (pause for 2 seconds): 3Ã3
Clean Pull: 2Ã3
CFP GYMNASTICS:
21min EMOM:
1st min – 10 Kip swings
2nd min – 10 Kipping pull ups
3rd min – Rest

WORKOUT OF THE DAY:
10-9-8-7-6-5-4-3-2-1
Push press 40/30kg
Front squats
CROSSFIT LITE:
10-9-8-7-6-5-4-3-2-1
Push ups
Goblet squats 24/16kg
CFP WEIGHTLIFTING:
3 sets:
Muscle Snatch x 3
High Hang Jump And Shrug x 5
*Use Straps and jump as high as possible. Feel your legs drive hard against the ground
CFP GYMNASTICS:
Accumulate 5mins in a handstand hold.
Freestanding or against a wall.

WORKOUT OF THE DAY:
21-15-9
Power Cleans 60/40kg
Toes 2 Bar
CROSSFIT LITE:
21-15-9
Kettlebell swings 24/16kg
Hanging knee raises
AFTER PARTY:
60 seconds max effort assault bike calories
CFP WEIGHTLIFTING:
Snatch: Work up to a heavy single for the day.
Clean and Jerk: Work up to a heavy single for the day.
Front Squat: Work up to a heavy single in five sets.
CFP GYMNASTICS:
8 Super sets:
6 single leg toes to bar
6 good mornings
8 V-ups

WORKOUT OF THE DAY:
For Time:
30 Snatches 40/30kg
30 Clean and Jerks 40/30kg
30 Thrusters 40/30kg
CROSSFIT LITE:
For Time:
45 Kettlebell swings
45 Medball cleans
45 Wallballs
CFP WEIGHTLIFTING:
Deadlift
10-3-10-2-10-1
CFP GYMNASTICS:
75 burpee box jump overs

WORKOUT OF THE DAY:
Kelly
5 Rounds For Time:
400 Meter Run
30 Box Jumps
30 Wallballs
CROSSFIT LITE:
Kelly
5 Rounds For Time:
400 Meter Run
30 Box Jumps
30 Wallballs
CFP WEIGHTLIFTING:
3RM Front Squat
CFP GYMNASTICS:
Max unbroken pull ups

WORKOUT OF THE DAY:
Squat Snatch
Heavy Single

Then

For Time:
20 Power Snatches 40/30kg
20 Lateral Barbell Burpees
20 Overhead Squats 40/30kg
20 Lateral Barbell Burpees
20 Squat Snatches 40/30kg
CROSSFIT LITE:
15min Emom:
7 Overhead squats empty Bar

Then

For Time:
20 Power Snatches
20 Lateral Barbell Burpees
20 Overhead Squats
20 Lateral Barbell Burpees
20 Squat Snatches
CFP WEIGHTLIFTING:
Push Press: 3Ã5. Light and Perfect!
Push Jerk: 3,2,1,1,1

Power Clean + Jerk (1+1)x2x 3 working sets.

Clean Pulls: 3Ã3
CFP GYMNASTICS:
100 shoulder touches
*every time you break 20m bear crawl

WORKOUT OF THE DAY:
For Time:
2000 Meter Row
120 Calorie Bike
1600m Run
CROSSFIT LITE:
For Time:
2000 Meter Row
120 Calorie Bike
1600m Run
CROSSFIT WEIGHTLIFTING:
Muscle Snatch: 3,3,2,2,1,1
SN PP + OHS (2+2) x 3

Snatch: 3Ã3, 3Ã2, 3Ã1. Work consistency and keep the weight where you can feel fast and snappy.

Front Squat: 5,4,3,2,1
CROSSFIT WEIGHTLIFTING:
10 sets:
4 strict pull ups
3 kipping pull ups
2 bar muscle ups

Not for time.

WORKOUT OF THE DAY:
For Time:
50 Clean and Jerks 60/40kg
On the Minute â 5 Toes to Bar
*toes to bar start on 00:00
CROSSFIT LITE:
For Time:
75 Wallballs
On the Minute â 5 Toes to Bar
CFP WEIGHTLIFTING:
Zotts Press: 3Ã3
Snatch Balance: 3,3,2,2,2,1,1

Behind the Neck Jerk + Jerk: (1+1) x 5
CFP GYMNASTICS:
Muscle up work:
1. Ring support
2. Ring support + dip
3. False grip kneeling muscle up
4. L-sit muscle up from floor
5. Strict ring muscle up

*Choose one of the progressions to focus on depending where you are at and feel you need to work on.

WORKOUT OF THE DAY:
Deadlift
Build to a Heavy Single

Then

AMRAP 12:
6 Strict Handstand Push-ups
9 Deadlifts 100/70kg
30 Double Unders
CROSSFIT LITE:
15min EMOM:
7 Empty bar good mornings

Then

AMRAP 12:
6 Seated dumbell press
9 Kb deadlifts 24/20kg
90 Single skips
CFP WEIGHTLIFTING:
Hang Power Snatch + Hang Snatch: (2+1) x 4
Power Clean from Below Knee + Push Jerk + Behind the Neck Jerk (1+1+1) x 4
CFP GYMNASTICS:
Max distance broad jump
Max height vertical jump