- STRENGTH:
Press
Kneeling Single Arm Arnold Press
5-5-5-5-5 (R+L) @ 24/16kg
- METCON:
10 Min AMRAP
30 Double unders
4 Pistols (2R+2L)
30 Double unders
8 Pistol Squats (4R+4L) Etc..
*Increasing 4 pistols each round
- CFP LITE:
10 Min AMRAP
50 single skips
10 squats
50 single skips
15 squats
*Increasing 5 squats each round
- CFP PERFORMANCE:
16min EMOM
1:5 Bar muscleups+10box jumps
2: 20/18 Cal row
3: Max effort strict hand stand push-ups
4: REST
- CFP+:
GHD hip extension technique
http://crossfitpretoria.co.za/wp-content/uploads/2016/07/cfpta_mainlogo_tp_pd_reebok-300x158.png
0
0
CrossFit Pretoria
http://crossfitpretoria.co.za/wp-content/uploads/2016/07/cfpta_mainlogo_tp_pd_reebok-300x158.png
CrossFit Pretoria2017-05-31 18:00:072017-05-31 18:00:07WOD - Thursday 1 June 2017
- STRENGTH:
2-2-2 @ 85% of 1RM
1-1 @ 87.5% of 1RM
8 @ 75% of 1RM
- METCON:
For time:
50 burpee box jump overs
(7min cap)
- CFP LITE:
For time:
50 burpees
- CFP PERFORMANCE:
5 Rounds
12 Deadlifts (100/70kg)
12 Toes to bar
Max cal Row in 90 seconds
Rest 2mins
- CFP+:
Death by 10m sprints
http://crossfitpretoria.co.za/wp-content/uploads/2016/07/cfpta_mainlogo_tp_pd_reebok-300x158.png
0
0
CrossFit Pretoria
http://crossfitpretoria.co.za/wp-content/uploads/2016/07/cfpta_mainlogo_tp_pd_reebok-300x158.png
CrossFit Pretoria2017-05-30 18:00:072017-05-30 18:00:07WOD - Wednesday 31 May 2017
- PLYOMETRICS:
5 Sets
1 Set = 2 Box Jumps + 2 Broad jumps
Resting 1 Minute Between rounds
- METCON:
24min AMRAP:
800m Run
37 Wall balls
23 KB Clean and Jerks 16/12kg
- CFP LITE:
24min AMRAP:
400m Run
37 Air squats
23 KB swings 16/12kg
- CFP PERFORMANCE:
4 Rounds not for time:
10 x Seated KB Strict Press
Max effort strict pullups (If you cant get more than 8-10 then complete as many as you can + 10 Ring rows
10 x Bench press @ 75%-77.5% of 1RM
- CFP+:
100 v-ups
100 russian twists
100 hollow rocks
100 sit-ups
http://crossfitpretoria.co.za/wp-content/uploads/2016/07/cfpta_mainlogo_tp_pd_reebok-300x158.png
0
0
CrossFit Pretoria
http://crossfitpretoria.co.za/wp-content/uploads/2016/07/cfpta_mainlogo_tp_pd_reebok-300x158.png
CrossFit Pretoria2017-05-29 18:00:072017-05-29 18:00:07WOD - Tuesday 30 May 2017
- STRENGTH:
9 Min EMOM:
2 Power Snatch @ 70% of 1RM
Reps do not have to be touch and go.
- METCON:
5 Rounds for time: (CAP 15 min)
10 Back Rack Lunge 70/45kg
5 Bar Muscle Ups
- CFP LITE:
5 Rounds for time: (CAP 15 min)
30 Walking Lunge
15 Ring Rows
- CFP PERFORMANCE:
Snatch
Find 1RM
- CFP+:
Hndstand walk practice
http://crossfitpretoria.co.za/wp-content/uploads/2016/07/cfpta_mainlogo_tp_pd_reebok-300x158.png
0
0
CrossFit Pretoria
http://crossfitpretoria.co.za/wp-content/uploads/2016/07/cfpta_mainlogo_tp_pd_reebok-300x158.png
CrossFit Pretoria2017-05-29 04:52:582017-05-29 04:52:58WOD - Monday 29 May 2017
- STRENGTH:
Tempo Back Squats
3seconds down 1 up
2-2-2-2-2-2 @ 75% of 1RM
- METCON:
7min AMRAP
5 Power Snatch 50/35kg
5 Front Rack Lunges 50/35kg
5 Ring Muscle Ups
- CFP LITE:
7min AMRAP
5 Kb swings 24/16kg
5 Goblet squats 24/16kg
5 False grip ring rows
- CFP PERFORMANCE:
16min EMOM
1: 12 Chest to bar pull-ups + 30 double unders
2: 12 Handstand push-ups + 30 double unders
3: 10m Handstand walk + 1 legless rope climb
4: REST
http://crossfitpretoria.co.za/wp-content/uploads/2016/07/cfpta_mainlogo_tp_pd_reebok-300x158.png
0
0
CrossFit Pretoria
http://crossfitpretoria.co.za/wp-content/uploads/2016/07/cfpta_mainlogo_tp_pd_reebok-300x158.png
CrossFit Pretoria2017-05-25 18:00:082017-05-25 18:00:08WOD - Friday 26 May 2017
- METCON:
50-40-30-20-10
Wallballs
25-20-15-10-5
Toes to bar
- CFP LITE:
50-40-30-20-10
Air squats
25-20-15-10-5
Abmat sit ups
- MOBILITY:
Stretch for 10mins
- CFP PERFORMANCE:
Deadlift
5-5-5-5-5 @ 80%-85% of your 1RM
Then,
5 Rounds
Every 4mins:
400m Run
- CFP+:
Work on a weakness
http://crossfitpretoria.co.za/wp-content/uploads/2016/07/cfpta_mainlogo_tp_pd_reebok-300x158.png
0
0
CrossFit Pretoria
http://crossfitpretoria.co.za/wp-content/uploads/2016/07/cfpta_mainlogo_tp_pd_reebok-300x158.png
CrossFit Pretoria2017-05-24 18:02:142017-05-24 18:02:14WOD - Thursday 25 May 2017
- STRENGTH:
Push press
3-3-3-3-3 @ 80%
- METCON:
For time:
50/40cal row
200m Farmers carry
35 Handstand push ups
200m Farmers carry
20 Overhead squats 60/40kg
- CFP LITE:
For time:
60/50 Kb sdhp
200m Farmers carry
50/30 Push ups
200m Farmers carry
30 Overhead squats (empty bar)
- CFP PERFORMANCE:
Snatch
2-2-2-2-2
2 second pause below the knee
3-3-3 snatch pulls 110%
- CFP+:
Rope climb practice
http://crossfitpretoria.co.za/wp-content/uploads/2016/07/cfpta_mainlogo_tp_pd_reebok-300x158.png
0
0
CrossFit Pretoria
http://crossfitpretoria.co.za/wp-content/uploads/2016/07/cfpta_mainlogo_tp_pd_reebok-300x158.png
CrossFit Pretoria2017-05-23 18:16:592017-05-23 18:16:59WOD - Wednesday 24 May 2017
http://crossfitpretoria.co.za/wp-content/uploads/2016/07/cfpta_mainlogo_tp_pd_reebok-300x158.png
0
0
CrossFit Pretoria
http://crossfitpretoria.co.za/wp-content/uploads/2016/07/cfpta_mainlogo_tp_pd_reebok-300x158.png
CrossFit Pretoria2017-05-22 18:00:052017-05-22 18:00:05WOD - Tuesday 23 May 2017
- GYMNASTICS:
Tabata Toes to Bar
- METCON:
Teams of 3:
10min AMRAP
10m sled push 50/30kg
- CFP PERFORMANCE:
Clean off blocks
2-2-2-2-2
Clean pulls
3-3-3
- CFP+:
10min EMOM
Max L-sits
http://crossfitpretoria.co.za/wp-content/uploads/2016/07/cfpta_mainlogo_tp_pd_reebok-300x158.png
0
0
CrossFit Pretoria
http://crossfitpretoria.co.za/wp-content/uploads/2016/07/cfpta_mainlogo_tp_pd_reebok-300x158.png
CrossFit Pretoria2017-05-21 18:00:052017-05-21 18:00:05WOD - Monday 22 May 2017
- BARBELL CYCLING:
3 Full Snatches
1-1-1-1-1-1-1-1
Moderate to light weight focusing on form
- METCON:
“Daniel”
For Time
50 pull ups 400m Run
21 Thrusters 40/30
800m Run
21 Thursters 40/30
400m Run
50 Pull Ups
- CFP LITE:
For Time
50 ring rows
400m Run
21 burpees
800m Run
21 burpees
400m Run
50 ring rows
- CFP PERFORMANCE:
Recovery
15min-20min slow row OR stretch
NOTE: Today’s BASE session contains a lot of pull-up/thruster volume so hit that hard and recover.
http://crossfitpretoria.co.za/wp-content/uploads/2016/07/cfpta_mainlogo_tp_pd_reebok-300x158.png
0
0
CrossFit Pretoria
http://crossfitpretoria.co.za/wp-content/uploads/2016/07/cfpta_mainlogo_tp_pd_reebok-300x158.png
CrossFit Pretoria2017-05-18 18:00:072017-05-18 18:00:07WOD - Friday 19 May 2017