Entries by CrossFit Pretoria

WOD – Monday 6 February 2017

STRENGTH: Weighted Push Up 3 – 3 – 3 – 3 – 3 – 3 Increasing Weight every set. METCON: 4 Rounds for time: 15 Push presses 40/30kg 15 Front Squats 40/30kg 15 Pull-ups CFP LITE: 4 Rounds for time: 20 push ups 20 squats 20 ring rows CFP PERFORMANCE: Every 2 minutes: 6 Back […]

WOD – Friday 3 February 2017

STRENGTH: Overhead squats 12-12-12-12 @ 55% of 1RM METCON: 15min AMRAP: 20 T2B 20 Box Jumps 21 Deadlifts 100/60kg 20 T2B 20 Box Jumps 18 Deadlifts 100/60kg 20 T2B 20 Box Jumps 15 Deadlifts 100/60kg 20 T2B 20 Box Jumps 12 Deadlifts 100/60kg 20 T2B 20 Box Jumps 9 Deadlifts 100/60kg CFP LITE: 15min AMRAP: […]

WOD – Thursday 2 February 2017

METCON: 3 Rounds for time: 1K run 50 HR Burpees *Scale to 5rft 400m run / 20 HR Burpee MIDLINE: Accumulate 3 Min Hanging L-sit Every Drop: 10 Med ball Russian Twists CFP LITE: 3 Rounds for time: 500m row 50 sit-ups 25 push-ups CFP PERFORMANCE: For Time: 21-15-9 Front Squats 90/60kg Chest to bar […]

WOD – Tuesday 31 January 2017

OLYMPIC LIFTING: 10min EMOM 3 Full Snatch @75-80% of 1RM *Can re-set between lifts METCON: “Grace” For Time: 30 Clean and Jerks 60/40kg CFP LITE: For time: 30 wallballs 30 kb swings 30 push-ups CFP PERFORMANCE: Running Intervals 3 x 800m Rest 2min CFP+: Rope climb technique

WOD – Tuesday 24 January 2017

GYMNASTICS: Rings 10min EMOM Opt 1: 1-3 Strict MU Opt 2: 3-6 MU Opt 3: 1-5 False Grip PU Opt 4: 5-10 False Grip Ring Row METCON: 42-30-19 (CAP 15min) Jumping C2B Pull Ups Thrusters 40/30kg Push Up CFP PERFORMANCE: 20min EMOM 1st min: 15 calorie row Max shoulder to overhead @ 80/60kg 2nd min: […]

WOD – Monday 23 January 2017

OLYMPIC LIFTING: Clean and Jerk 12min EMOM 1 Power Clean + 2 Hang Squat Cleans + 1 Push Jerk @ 75% METCON: 2 rounds for time: (CAP 20min) 5 cycles of 3 Hang Power Cleans 70/45kg 5 Back Squats 7 Deadlifts then 800m run CFP PERFORMANCE: Back Squat 3-3-3-3-3-3-3 @ 90%-95% of 1RM back squat […]