Today's WOD #CROSSFITYO4

January 31, 2018

Warm Up & Mobilise

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WOD - 5 Rounds For Time:

400m Run / 1000m Bike

30 Thrusters 20/15kg

20 Double Under's/40 Singles

10 Burpees

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40 Minute Time Cap.

January 30, 2018

Warm Up/Mobilise

Strength
 

3x2 Front Squat

3x2 Back Squat

WOD

12 minute AMRAP (3, 6, 9, 12...)

KB Snatch 

Goblet Squats

Sit Ups

January 29, 2018

Warm Up & Mobilise

-

Strength

5 x 5

Deadlift - Tempo 3-1-1

Seated KB Strict Press

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WOD - Chipper for Time;

50 KB Swings (24/16kg)

40 Jumping Lunges

30 Wall Balls (9/7kg)

20 T2B

10 Deadlifts (80/50kg)

January 28, 2018

Gymnastics

EMOM - 15 mins

Minute 1 - 8 Ring Dips
Minute 2 - 10 Hollow Rocks
Minute 3 - 8 Pull Ups

WOD - For Time

30 Box Jump Overs (24/20")
30 DB Clean and Jerk (22.5/15kg)
60 Double Unders 

20 Box Jump Overs
20 DB Clean and Jerk
40 Double Unders

10 Box Jump Overs
10...

January 25, 2018

Warm Up & Mobilise

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Back Squat - Establish Heavy Triple

> 3 x 3 @ 85%

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Partner WOD - 3 Rounds For Time:

60 Wall Balls 9/7kg

40 Pull Ups

20 Handstand Push Ups

400m Partner Run

January 24, 2018

Warm Up & Mobilise

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Rolling Clock:

0-8 Minutes - 6 Snatch 42.5/30kg + 10 Sit Ups

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8-12 Minutes - Rest

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12 - 20 Minutes - 18.0 Open Prep - 21/15/9 DB Snatch 22.5/15 + Burpee Over DB

20 - 25 Minutes - Rest

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25 - 35 Minutes AMRAP - 400m Run, 12 Overhead DB Lunges + 24 Double...

January 23, 2018

Warm Up & Mobilise

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Power Clean - Technique Work + Build to heavy Single 

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WOD 20 Minute EMOM

Minute 1 - 3 Power Cleans, 2 Hang Power Cleans + 1 Shoulder to Overhead

Minute 2 - 10/7 Kcal Air Bike

Minute 3 - 3 Wall Walks 

Minute 4 - Rest

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January 22, 2018

Warm Up & Mobilise

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Strength - Front Squat - Heavy Double 

> 4 x 2 @ 85%

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Every 4 Minutes for 16 Minutes;

40 Double Unders

30 Air Squats 

20 DB Snatch 22.5/15kg

10 Deadlifts 80/50kg

January 21, 2018

Warm Up & Mobilise

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Strict Press 1 Rep Max > 3 x 3 @ 85%

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WOD - 4 Rounds For Time;

9 Thrusters 42.5/30kg

12 Push Ups

15 Toes '2' Bar

18 Kettlebell Swings 24/16kg

January 18, 2018

Warm Up & Mobilise

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Snatch + Hang Snatch + Overhead Squat 10 x 1

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Snatch Pulls 5 x 2

WOD - 3 Rounds For Time:

400m Run

20 Overhead Squats 40/25kg

10 Bar Over Burpees

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Crossfit YO4 - Pocklington - Est 2017 - Contact Michael or Jennifer on - 07860535107 - train@crossfityo4.com - Unit 2A Pocklington, York, YO421NR