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All the latest at CrossFit 3429, WODs and Official CrossFit News

FRIDAY 26/08/2016

Workout of the Day | No Comments

Bar Muscle Up Progressions/ Rope Climb Skill

Or

Mobility

(20 Mins)

4 Min AMRAP

12 Box Jumps 20/24

1 Legless Rope Climb

4 Min AMRAP

10 KB Step Ups 16/24

1 Rope Climb to top

4 Min AMRAP

8 Box Jump Overs

2 Rope Climbs to black line

4 Min AMRAP

C2B Pull Ups/ Bar Muscle Ups

 

(2 Min Break between each AMRAP)

THURSDAY 25/08/2016

Workout of the Day | No Comments

EMOM x10

1 Squat Snatch

E2MOM x5

1 Squat Snatch

 

10 Min Break

Partnered

1 Min Max

Squat Snatch 25/40

1 Min Max

Strict Handstand Push-Ups

1 Min Max

Pistols

1 Min Max

Power Snatches 25/40

1 Min Max

Kipping Handstand Push – Ups

1 Min Max

Burpees

1 Min Max

Racked Lunges

1 Min Max

Wall Balls

(16 Min Total)

One partner working at a time for the full minute then swap that same movement, then move onto the next movement and repeat the process.

 

WEDNESDAY 24/08/2016

Workout of the Day | No Comments

E2MOM x10

2 Deadlifts (In between sets mobilise wherever tight)

4 Rounds for time partner WOD

Partner 1 – Row 250m

Partner 2 РDouble KB rack hold  12/20 SU 16/24

Swap roles. Can only row if kettlebells are in rack position.

 

2 Min Max Cal Bike

 

TUESDAY 23/08/2016

Workout of the Day | No Comments

For Time

800m, 600m, 400m, 200m Run

In between sets 8/14 Toe 2 Bar

(20 Min Cap)

10 Min Rest

4 Rounds For Time

10 Ring Muscle Ups/ 15 Burpee Pull Ups

40 Double Unders

(12 Min Cap)

If finished before cap AMRAP

B-Sit Ups SU Wall Ball Sit Ups

For those that love weightlifting, don’t shy away from the running and gymnastics, it’s all important to your training!

MONDAY 22/08/2016

Workout of the Day | No Comments

EMOM x10

1 Squat Clean

1 Hang Squat Clean

1 Jerk

EMOM x5

Same Complex

For Time

18-12-6

Push Press 30/42.5 SU 40/60

Hang Power Cleans

Front Squats

(15 Min Cap)

Remaining time AMCAP Row

FRIDAY 19/08/2016

Workout of the Day | No Comments

EMOM x10

1. 5-10 Strict Pull Ups/ Ring Rows and 10 KB Swings

2. Rest

8 Min AMRAP

14 Front Racked Lunges 35/50

10 Pull Ups

 

4 Min Rest

8 Min AMRAP

10 Power Cleans 35/50

14 Wall Balls

E2MOM x5

5 Front Squats (from the ground)

THURSDAY 18/08/2016

Workout of the Day | No Comments

For Time

30 Hang Snatches 20/30

800m Run

8 Rope Climbs

800m Run

30 Hang Snatches 20/30

(30Min Cap)

If finished before cap – AMRAP of Hang Snatches increasing weight every 5 reps. Male by 10kg, female by 5kg until can’t make weight.

EMOM x10

100m Runs

WEDNESDAY 17/08/2016

Workout of the Day | No Comments

EMOM x12

1. 8-12 Wall Balls

2. 2-5 Strict Toe 2 Bar

3. 8-12 Double KB Hang Power Cleans

4. 8/14 Cal Bike

Partner WOD for time

Buy In – 40 Synchronised single arm KB Shoulder to OH 12/20 SU 16/24

into

3 Rounds of

P1- 100m Farmer Carry

P2- AMRAP Pistols

Swap Roles

Buy Out – 25/40 Synchronised Toe 2 Bar

EMOM x10

3 Front Squats or Back Squats (off rack)

TUESDAY 16/08/2016

Workout of the Day | No Comments

EMOM x4

4 Deadlifts

E2MOM x3

4 Deadlifts

E3MOM x2

4 Deadlifts

EMOM x6

1-4-10 Strict Ring Dips/Push Ups

2-10-20 B-Sit Ups

15 Min AMRAP

60 Cal Row

50 Burpees

40 Cal Row

30 Burpees

20 Cal Row

10 Burpees

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