July 2018 – CrossFit Pretoria

WOD – Wednesday 1 August 2018

WORKOUT OF THE DAY:
Hang Power Clean
Heavy Set of 3
followed byâ¦

3 Rounds:
20 Hang Power Cleans 40/30
20 Front Squats 40/30
20 Push Press 40/30
CROSSFIT LITE:
15min EMOM:
0dd: 10 Push ups
Even: 20 squats

3 Rounds:
20 Medball power cleans
20 Medball front squats
20 Medball push press
CFP GYMNASTICS:
5 sets max distance handstand walk
5 sets max handstand hold
5 sets max push ups
CFP BARBELL:
Back squats
10-5-3-1-1-1-3-5-10

WORKOUT OF THE DAY:
Teams of 2
8 Rounds For Time:
40 SDHP 35/25kg
200 Meter Medball run
CROSSFIT LITE:
Teams of 2
8 Rounds For Time:
40 SDHP empty bar
200 Meter run
CFP GYMNASTICS:
5min AMRAP: Pull ups
rest 3mins
5min AMRAP: Ring dips
rest 3mins
5min AMRAP: Pistols
CFP BARBELL:
Push press
3-3-3-3-3
Strict press
5-5-5-5-5

WORKOUT OF THE DAY:
20min AMRAP:
30 Dumbbell Snatches (50/35)
30 Box Jumps (24/20)
30/21 Calorie row
30 Toes to Bar
CROSSFIT LITE:
20min AMRAP:
30 Dumbbell Snatches 15/10kg
30 Box step overs
30 Kb swings
30 Abmat sit ups
CFP GYMNASTICS:
100 Hollow rocks
Every time you break 10 push ups.
CFP BARBELL:
Power snatch
2-2-2-2-2
Snatch pull
3-3-3-3-3

SATURDAY SWEAT FEST!:
4 Rounds:
400m run
20 pull ups
30 push ups
40 abmat sit ups
50 air squats

WORKOUT OF THE DAY:
0:00 â 10:00 â 1 Mile Run, Max Clean and Jerks 60/40
10:00 â 13:00 â Rest
13:00 â 20:00 â 800m Run, Max Power Snatch 50/35
20:00 â 23:00 â Rest
23:00 â 27:00 â 400m Run, Max Thrusters 40/30
CROSSFIT LITE:
0:00 â 10:00 â 1000m row, Max burpees
10:00 â 13:00 â Rest
13:00 â 20:00 â 750m row, Max kb swings
20:00 â 23:00 â Rest
23:00 â 27:00 â 500m row, Max wallballs
CFP GYMNASTICS:
5 sets max ring dips
5 sets max strict pull ups
5 sets max push ups
CFP BARBELL:
Deadlift
Establish a 8RM

WORKOUT OF THE DAY:
20min AMRAP:
2 Bar Muscle-ups
4 Strict Hanstand Push-ups
8 Dumbbell Hang Squat Cleans 22.5/15kg
CROSSFIT LITE:
20min AMRAP:
7 Jumping pull ups
7 DB push press
7 DB front squats
CFP GYMNASTICS:
Tabata L-sit
CFP BARBELL:
Muscle snatch
5-5-5-5-5
Power snatch
3-3-3-3-3
Snatch
1-1-1-1-1

WORKOUT OF THE DAY:
Front Squat
Heavy Set of 2

followed by…

For time:
30 Pull-ups
50 Thrusters 20/15
1,000 Meter Row
CROSSFIT LITE:
15min EMOM:
7 Goblet squats

followed by…

For time:
30 Jumping pull ups
50 Wallballs
100 sdhp empty bar
CFP GYMNSTICS:
Practice handstands
CFP BARBELL:
Power clean
3-3-3-3-3
Push jerk
3-3-3-3-3

WORKOUT OF THE DAY:
15min AMRAP:
100 Meter Run, 2 Kettlebell Swings
100 Meter Run, 4 Kettlebell Swings
100 Meter Run, 6 Kettlebell Swings
100 Meter Run, 8 Kettlebell Swings
100 Meter Run, 10 Kettlebell Swings
CROSSFIT LITE:
AMRAP 15:
100 Meter Run, 2 Kettlebell Swings
100 Meter Run, 4 Kettlebell Swings
100 Meter Run, 6 Kettlebell Swings
100 Meter Run, 8 Kettlebell Swings
100 Meter Run, 10 Kettlebell Swings
CFP GYMNASTICS:
10-9-8-7-6-5-4-3-2-1
Strict pull ups
Push ups
CFP BARBELL:
Snatch high pull
2-2-2-2-2
Overhead squat
2-2-2-2-2

WORKOUT OF THE DAY:
3 Rounds:
10 Front squats 85/60kg
20 Chest to bar pull-ups
50 Double unders
CROSSFIT LITE:
3 Rounds:
10 Goblet squats
20 Jumping pull-ups
150 Single skips
CFP GYMNASTICS:
10min max distance handstand walks
CFP BARBELLS:
Deadlifts
10-1-10-1-10-1-10-1-10-1