Today's WOD #CROSSFITYO4

April 30, 2018

Warm up and mobilise

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Pull Up progressions

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WOD ‘Helen’ - 3 rounds for time;

400m run

21 kettlebell swings 24/16

12 pull ups

April 29, 2018

Warm up and mobilise

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Hang clean technique work + build to heavy 3

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Wod - 0-10 minutes amrap:

11 hang cleans 40/25kg

11 front squats

11 bar over burpees

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4 minutes rest

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14-20 minutes amrap:

Calories in pairs

April 26, 2018

Warm Up/Mobilise 

STRENGTH

Back Squat - find a heavy weight with a 3 second pause at the bottom

6x2@80% with 3 second pause

WOD

5 Rounds FT

10 DB/KB Deadlift

10 Box Jumps

40 Double Unders 

April 25, 2018

Warm up and mobilise

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10 Minute EMOM

3 push press & 3 push jerk

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WOD - 13 Minute amrap:

6 push press 50/35kg

12 burpees over bar

150m run

April 24, 2018

Warm up & mobilise

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Deadlift 5 x 3 

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Toes'2'Bar Progressions

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WOD - For Time:

21-15-9

Toes'2'Bar

Dumbbell Snatch 22.5/15kg

April 23, 2018

Warm up and mobilise 

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Front squat 5 x 5

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WOD - for time:

400m run buy in

50 kB swings 24/16kg

40 thrusters 42.5/25kg

30 sit-ups

20 ground to overhead 42.5/25kg

10 handstand push ups

100 double unders/200 singles cash out

April 22, 2018

Warm up & mobilise

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5 rounds for quality not time:

6 dips

6 pull ups

6 push ups

12 hollow rock/arch hold

12 plate sit-ups

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WOD in Pairs - for time:

100 Cals bike or row

100 pull ups

100 single arn overhead kB lunges 24/16kg

100 cals

April 19, 2018

Warm up and mobilise

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Back squat 5 x 5

Superset 10 heavy kettlebell swings

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WOD - for time:

       ‘Karen’

150 wall balls 9/7kg

April 18, 2018

Warm up and mobilise

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6 rounds for quality not time:

4 tempo deadlifts 1-3-1

8 Bulgarian split squats (4 each leg)

8 seated kB press 

12 leg raises

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Wod - for time:

21-15-9

Calories

Burpee box jump overs 24/20”

April 17, 2018

Warm up and mobilise

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‘Almost murph’

40 Minute amrap:

400m run

30 air squats

20 push ups

10 pull ups

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Murph is a hero workout and is typically done in a weight vest and the following scheme:

1 mile run

300 air squats

200 push ups

100 pull ups

1 mile run

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