Entries by CrossFit Pretoria

WOD – Tuesday 1 December 2020

WEIGHTLIFTING / GYMNASTICS: 10min Build to Heavy Power Snatch Lite: 10min EMOM Even: 5 Snatch Deadlift Odd: 5 Tall Muscle Snatch *Use PVC or Bar WORKOUT OF THE DAY: 4 Rounds for time of: 400m run 12 Power Snatch 50/35kg CROSSFIT LITE: 4 Rounds for time of: 200m run 24 KB Swing 16/12kg

WOD – Monday 23 November 2020

WEIGHTLIFTING / GYMNASTICS: 3-3-3-3-3 Push Press Lite: 10 Min EMOM 5 Stict Press 20/15kg WORKOUT OF THE DAY: 3 Rounds for time of: 100m KB F/Rack Carry 24/16kg 15 Squat Cleans 60/40kg 15 Push Press 60/40kg *2 Kettlebells for Front Rack Carry* CROSSFIT LITE: 3 Rounds for time of: 100m Plate Carry 10/5kg 15 Front […]

WOD – Monday 9 November 2020

WORKOUT OF THE DAY: For time 400m run 100 Double unders 400m run 80 Air squats 400m run 60 Abmat sit-ups 400m run 40 Pull-ups 400m run 20 Clean and Jerks 40/30kg CROSSFIT LITE: For time 200m run 100 Single Skips 200m run 80 Air squats 400m run 60 Abmat sit-ups 200m run 40 Ring […]

WOD – Monday 28 September 2020

WORKOUT OF THE DAY: Amrap 3 minutes of: 1 Shoulder Press 50/35kg 3 Push Press 50/35kg 5 Push Jerks 50/35kg Amrap 3 minutes of: Ring Dips Amrap 3 minutes of: Push-ups “Rest 3 minutes between each round” CROSSFIT LITE: Amrap 3 minutes of: Push Press 20/15kg Amrap 3 minutes of: Box Dips Amrap 3 minutes […]

WOD – Monday 7 September 2020

  WORKOUT OF THE DAY: 4 Rounds of: 50 Double unders 15 Strict Pull-ups 2 Min Plank Hold*Rest 2 minutes between rounds” CROSSFIT LITE: 4 Rounds of: 100 Single Skips 15 Bent Over Rows 20/15kg 1 Min Plank Hold*Rest 2 minutes between rounds”