- METCON:
For Time:
75 Cal Row
50 KB Front Squat 24/16kg
25 HSPU
- CFP LITE:
For Time:
75 KB Sumo deadlift high pull 16/12kg
50 Goblet squat 16/12kg
25 Push ups
- CFP PERFORMANCE:
Deadlift
5-5-5 @ 80% of 1RM
3-3-3 @ 85% of 1RM
- CFP+:
Mobility class @ 6:30pm!
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0
0
CrossFit Pretoria
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CrossFit Pretoria2017-07-31 18:00:062017-07-31 18:00:06WOD - Tuesday 1 August 2017
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0
0
CrossFit Pretoria
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CrossFit Pretoria2017-07-30 18:00:052017-07-30 18:00:05WOD - Monday 31 July 2017
- STRENGTH:
Press
4-4-4-4-4-4 @ 80% of 1RM
6 @ 70% of 1RM
- METCON:
For Time:
21 Handstand push ups
21 Single Arm OH KB Lunge
90 Double unders
15 Handstand push ups
15 Single Arm OH KB Lunge
60 Double unders
9 Handstand push ups
9 Single Arm OH DB Lunge
30 Double unders
- CFP LITE:
For Time:
21 Push ups
21 OH plate lunge 10/5kg
180 Single skips
15 Push ups
15 OH plate lunge 10/5kg
120 Single skips
9 Push ups
9 OH plate lunge 10/5kg
90 DU
- CFP PERFORMANCE:
âAdderallâ
0-10: 1Mile Run, Max clean and Jerk (60/40)
10-13: Rest
13-20: 800m Run, Max Power snatch(50/35)
20-23: Rest
23-27: 400m Run, Max Thruster (45/30)
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0
0
CrossFit Pretoria
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CrossFit Pretoria2017-07-28 07:00:322017-07-28 07:00:32WOD - Friday 28 July 2017
- MIDLINE:
Tabata V-ups + Side Planks
- METCON:
“Amanda”
9-7-5
Ring Muscle ups
Snatches 60/40kg
- CFP LITE:
For time:
9-7-5
Banded pull-ups
Overhead squats
- CFP PERFORMANCE:
4 x 10 Double KB Bench Press
4 x 10 Single arm heavy KB bent over row
4 x 10 Max effort strict ring dips
- CFP+:
Kipping pull-up
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0
0
CrossFit Pretoria
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CrossFit Pretoria2017-07-26 18:00:042017-07-26 18:00:04WOD - Thursday 27 July 2017
- PLYOMETRICS:
8 sets:
1 vertical jump + 2 broad jumps
- METCON:
16min EMOM:
8 Toes to bar
8 KB Swings
- CFP LITE:
16min EMOM:
8 Abmat sit ups
8 KB Swings
- CFP PERFORMANCE:
Snatch
3-3-3 at 70%
2-2-2 at 75%
1-1-1 at 80%
Snatch Pull 5×3 at 100%
- CFP+:
Double under / Triple under practice
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0
0
CrossFit Pretoria
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CrossFit Pretoria2017-07-23 18:37:482017-07-23 18:37:48WOD - Monday 24 July 2017
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0
0
CrossFit Pretoria
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CrossFit Pretoria2017-07-20 18:00:052017-07-20 18:00:05WOD - Friday 21 July 2017
- STRENGTH:
Back Squat
5-5-5-5-5 @ 85% of 1RM
- METCON:
For time:
18-15-12-9-6-3
Sumo Deadlift High Pull 40/30
Overhead Squat 40/30
Bar hop Burpees
Time Cap: 12mins
- CFP LITE:
For time:
18-15-12-9-6-3
KB Sumo Deadlift High Pull 24/16
Goblet Squat 24/16
Burpees
Time Cap: 12mins
- PERFORMANCE:
200m sprint every 2mins for 5 sets
Rest 4mins
200m sprint every 2mins for 5 sets
- CFP+:
Mobility class @ 6:30pm
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0
0
CrossFit Pretoria
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CrossFit Pretoria2017-07-17 19:42:212017-07-17 19:42:21WOD - Tuesday 18 July 2017
- STRENGTH:
Pause Push Press
5-5-5-5-5 @ 75% of 1RM
(Pause in front rack position for 3 seconds)
- METCON:
7min AMRAP:
50 Medball sit-ups
Max rep wallball
Score is total wallballs
- CFP LITE:
7min AMRAP:
50 Abmat sit ups
Max rep air squats
Score is total air squats
- CFP PERFORMANCE:
For time:
15 Squat snatch (60/40)
15 Deficit Strict handstand push ups (20kg plate each side)
12 Squat snatch (70/45)
12 Deficit Strict handstand push ups (20kg plate each side)
9 Squat snatch (80/52.5)
9 Deficit Strict handstand push ups (20kg plate each side)
- CFP+:
Practice double-unders / triple-unders
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0
0
CrossFit Pretoria
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CrossFit Pretoria2017-07-16 18:00:062017-07-16 18:00:06WOD - Monday 17 July 2017
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0
0
CrossFit Pretoria
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CrossFit Pretoria2017-07-11 14:54:292017-07-11 14:54:29WOD - Tuesday 11 July 2017
- STRENGTH:
Front Squat
2-2-2-2-2-2-2 @ 85% of 1RM
- METCON:
9min AMRAP:
5 Wall Balls
1 Strict Muscle Up
10 Wall Balls
2 Strict Muscle UIp
15 Wall Balls
3 Strict Muscle up
Etc…
- CFP LITE:
9min AMRAP:
5 Air squats
2 Strict banded pull up
10 Air squats
4 Strict banded pull up
15 Air squats
6 Strict banded pull up
Etc…
- CFP PERFORMANCE:
4 Rounds
20 Cal row
15 Chest to bar pull-ups
REST 5min
NOTE: This is max e ort each round with full recovery.
- CFP+:
Work on a weakness.
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0
0
CrossFit Pretoria
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CrossFit Pretoria2017-07-09 18:05:332017-07-09 18:05:33WOD - Monday 10 July 2017