Entries by CrossFit Pretoria

WOD – Friday 9 December 2016

METCON: 4 rounds for reps: 1min KB Swings 1min Toes to bar 1min Cal Row 1min Rest MOBILITY: Stretch: Shoulders Lower back Quads CFP PERFORMANCE: Find a 1 rep back squat (take your time here, get as heavy as you can) then @ 75-77.5% of above: 4-4-4-4-4-4-4 back squats then @ 70-72.5% of above: 5 […]

WOD – Thursday 8 December 2016

OLYMPIC LIFTING: 8 sets 1 Hang Power Snatch + 1 Full Snatch @ 80-85% *Can reset between reps METCON: “Isabel” For time: 30 Snatches 60/40kg CFP PERFORMANCE: Interval work 4 rounds: 4min AMRAP 25/20 cal row 10 Thrusters 50/35kg 12 Toes to bar Max cal row 2 min rest TRAVEL WOD: 100 burpees for time

WOD – Wednesday 7 December 2016

STRENGTH: Front Squat (20 rep session) 10 @ 40%, 10 @ 50%, 20 @ 55% *The 20 is the main working set. Add 2.5-5% from previous week. METCON: 16min AMRAP: 8 Hang Squat Cleans 40/30kg 8 C2B Pull Ups 8 Hang Squat Cleans 8 Burpees CFP PERFORMANCE: 3 Rounds for time: 15m Handstand walk 25 […]

WOD – Tuesday 6 December 2016

METCON: 3 rounds: (CAP 21min) 150 Double Unders 5 rounds of 3 Power Cleans 70/45kg 6 Push Ups 9 Air Squats SKILL: 6min AMRAP: 1 Strict MU + 1 Kipping MU + 1 Ring Dip *Scale to 2 kipping MU + Ring Dip CFP PERFORMANCE: Accessory Work 5 x 10 (each side) Single leg deadlift […]

WOD – Saturday 3 December 2016

STRONGMAN: Death by back squat @ 50% BW: 1 rep on the first min, 2 reps on the second min, 3 reps on the 3rd min, etc.. GYMNASTICS: 15min AMRAP: 7 Burpees 14 hollow rocks CROSSFIT MAINSITE: 50-40-30-20-10 Sit-ups KB swings ENDURANCE: “Michael” 3 rounds 800m run 50 sit-ups 50 back extensions