Today's WOD #CROSSFITYO4

March 28, 2018

Warm up and mobilise.

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Snatch + Overhead Squat 10 x 1

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Pairs wod - for time:

100 cal row/ab

50 hang snatch 40/25kg

50 sit-ups

100 cal row/ab

50 pull ups 

50 kB swings 24/16kg

100 cal row/ab

March 27, 2018

Warm up & mobilise

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Back Squat 5 x 5

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WOD - 4 Rounds For Time:

5 Burpees

20 DB Deadlifts

5 Burpees

15 DB Lunges

5 Burpees

10 DB Thrusters

5 Burpees

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20 minute Timecap. Repeat 12/1/18

March 26, 2018

Warm Up & Mobilise

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EMOM 16 Minutes:

Min 1 - 6 Single Leg Kettlebell Deadlifts (Each Leg)

Min 2 - 8 Ring/Box Dips

Min 3 - 6 Seated DB Strict Press

Min 4 - 8 Pull ups

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WOD - 6 Rounds For Time:

30 Double Unders

15 Plate Ground to Overhead

15 Box Jump Over's 

Repeat 7/2/18

March 25, 2018

Warm up & Mobilise

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Toes'2'Bar Skill Development & Core Work

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WOD - For Time:

400m Run

20 T2B

20 DB Snatch 22.5/15kg

400m Run

15 T2B

15 DB Snatch

400m Run

10 T2B

10 DB Snatch

400m Run

5 T2B

5 DB Snatch

400m Run


This is a retest workout from 21/2/18, we will continue to go through ret...

March 22, 2018

Open 18.5

Thrusters....?!

March 21, 2018

Warm up & mobilise

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Complex:

Power clean + hang clean + front squat

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WOD - 18 Minute amrap:

150m run

5 hang cleans 50/35kg

10 pull ups

15 sit-ups 

March 20, 2018

Warm Up & Mobilise

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Push Press 5 x 5 

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 WOD - For Time:

50 Box Jumps

40 Kettlebell Swings 24/16kg

30 Kettlebell Lunges

20 Kettlebell Snatch

10 Handstand pushups

March 19, 2018

Warm up & Mobilise

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Overhead Squat 3 x 2

Back Squat 3 x 2

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WOD - 10 Rounds for Time:

10 WallBalls

30 Double Under's/Singles

March 18, 2018

Warm Up & Mobilise

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WOD - 36 Minute Rolling Clock:

0-10 Minutes

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21-15-9 

Dumbbell Snatch 22.5/15kg

Burpess Over DB

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10-13 Minutes - Rest

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13-23 Minutes

21-15-9

Dumbbell Clean And Jerk 22.5/15kg

Calories Air Bike or Rower

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23-26 Minutes - Rest

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26-36 Minutes

21-15-9

Toes'2'Bar

Air Sq...

March 15, 2018

Warm up and mobilise

CrossFit Open 18.4

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