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CrossFit WOD, December 2, 2019

Monday 2nd December 2019

Warm-up

Warm-up
3 rounds

25 DUs
10 press ups
10 KB swings light
10 sit ups

3 min pulling EMOM
bridged reach overs after set 1
hollow rocks after set 2
shoulder activation after set 3

Final week of increasing n your push press. Only add weight if you are confident of doing all 4 sets at the same weight.

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CrossFit WOD, November 30, 2019

Saturday 30th November 2019

Warm-up

Warm-up
25/18 calories on your chosen machine
3 rounds
10 plate GTOH
5 burpee
10 press ups
10 hollow rocks

Metcon

Metcon
25 minutes in pairs

30 Thrusters 42.5/30kg
400m run
15 synchro bar over burpee
400m run
into
75 cal any machine
50 bar touch burpee
200 DUs
50 STOH 42.5/30kg
in remaining time
AMRAP
20 T2B
20 calories
20 Clean and jerk 42.5/30kg

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CrossFit WOD, November 29, 2019

Friday 29th November 2019

Warm-up

Warm-up
15/12 calorie row
15/12 calorie AB
40 DUs
into
3 rounds
10 alt lunges
10 kip swings
10 press ups
5 ring row

shoulder activation then give each of your chosen movement a try/

Gymnastics under fatigue. Aim to get the calories and skipping done in around 4 minutes. Obviously this will vary but if you are longer than 5 minutes scale the reps and move onto the gymnastics.

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CrossFit WOD, November 28, 2019

Thursday 28th November 2019

Warm-up

Warm-up
2 lengths of the rig bear crawl
3 rounds
10 PVC OH squats
10 bridged reach overs
10 KB hang snatch (5 each arm)

Mobility work before then getting barbells out and going through the snatch.

No metcon today just weightlifting.

The past 2 weeks we have been power snatching and squat snatching from different positions.

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CrossFit WOD, November 27, 2019

Wednesday 27th November 2019

Warm-up

Warm-up
25/18 calorie bike
3 rounds
10 plate GTOH
10 dislocates
10 hollow rocks
5 walk outs

3 min pulling EMOM
stretch hips after set 1+2
glutei activation after set 3

Building on your squats. Increase if possible from last time.
Short and fast wod to follow. dont hold back. Go out fast and aim to hold on.

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CrossFit WOD, November 26, 2019

Tuesday 26th November 2019

Warm-up

Warm-up
3 min DU practice or 55 OTM if good at them.
3 rounds
10 Jumping air squat
10 10 kip swings
10 KB deadlifts

3 min pushing EMOM
glute bridges after set 1
walk outs after set 2
alt lunges after set 3

Hero wod!
This is a long wod so don’t go out too quick.

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CrossFit WOD, November 25, 2019

Monday 25th November 2019

Warm-up

Warm-up
15 bar touch burpee
into
3 rounds
10 American KB swings (light)
10 press ups
10 alt lunges

3 min pulling EMOM
scorpions after set 1
chest and shoulder stretch after set 2 + 3

Building with our pushing work. If you managed all 4 sets at your 60% last week and feel like increasing weight then go for it.

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CrossFit WOD, November 23, 2019

Saturday 23rd November 2019

Warm-up

Warm-up
15 down ups together as a full class.

3 ronds
10 KB deadlifts
10 sit ups
10 dislocates
10 press ups

Metcon

Metcon
In a team of 3
30 minute AMRAP

1 athlete working all the time on either bike or row.

The other 2 athletes work through AMRAP
60 Deadlifts 42.5/30kg
60 T2B
60 power cleans
60 pull ups
60 STOH
60 bar over burpee

split reps as you see fit and change the athlete on the bike whenever you want.

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CrossFit WOD, November 22, 2019

Friday 22nd November 2019

Warm-up

Warm-up
30/20 calorie on your machine
into
3 rounds
10 light wall ball
5 down ups
10 plate GTOH

3 min pushing EMOM,
PVC good mornings after set 1
Alt lunges after set 2
Kneeling reach through after set 3

Fast intervals. Aim to have the row done in around a minute, unbroken on your wall balls the into the devils press.

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CrossFit WOD, November 21, 2019

Thursday 21st November 2019

Warm-up

Warm-up
75 DUs/150 singles
into
3 rounds
10 alt lunge with a dislocate
5 PVC snatch balance
10 KB snatch (5 each arm)

3 min pulling EMOM
bridged reach overs after set 1
plate GTOH after set 2
PVC sots press after set 3

Heavy olympic lifting day.
Looking to build on from last weeks power snatches we will be this week looking at full squat snatches.

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