Today's WOD #CROSSFITYO4

May 30, 2018

Warm Up & Mobilise

STRENGTH 
3x 'Touch and Go' Power Cleans
Build to Heavy

WOD - For Time
40 Double Unders (or 80 singles)
16 Hang Clean (50/35kg)
40 Double Unders 
12 Hang Clean
40 Double Unders
8 Hang Clean
40 Double Unders 
4 Hang Clean
40 Double Unders

May 29, 2018

Warm Up & Mobilise

EMOM - 12 Minutes
1 Push Press & 1 Push Jerk

PARTNER WOD
16 min AMRAP - round for round
5 Push Press (50/35kg)
10 Bar Over Burpee
15 KB Swing (24/16kg)

May 28, 2018

Warm Up and Mobilise

STRENGTH

5X5 Back Squat

WOD - For Time

30-20-10

Wall Balls
DB Single Arm Clean & Jerk
Box Jumps

May 24, 2018

Warm up & mobilise

--

Snatch + Hang Snatch + Overhead Squat - Built to Heavy Complex

--

WOD - 9 Minute AMRAP - Ascending 3's

Snatch 50/35kg

Pull-Ups

3,6,9,12...

May 23, 2018

Warm up and mobilise 

Build to heavy split jerk (technique work)

-

Partner wod - 6 rounds for time:

30/20 calories 

10 man makers

20 Minute time cap

May 22, 2018

Warm up and mobilise

1 Rep max front squat

16 Minute amrap:

40 double unders / 80 singles

16 dB snatch 22.5/15kg

12 burpee box jump overs 24/20”

75 farmers carry single arm dB 22.5/15kg

May 22, 2018

Core Strength – How to be strong from the middle out!

Everything comes from the core. The core is the foundation to all functional movements whether strength or mobility based. Core strength, in my own definition, is the ability to maintain a positive spine & torso posi...

May 21, 2018

Warm up and mobilise

EMOM - 15 minutes:

Minute 1: 3 deadlifts

Minute 2: 16 seated dB press 

Minute 3: 12 dB lunges

Wod - for time:

150m run

21 deadlifts 80/50kg 

21 wallballs 9/7kg

150m run

15 dl 80/50

15 wall balls 

150m run

9 dl 80/50

9 wallballs

150m run

May 20, 2018

Warm Up & Mobilise

T2B - Skill Focus

WOD - In Pairs
30 min Time Cap

Break down between you as you wish!

100 KBS 
100 Air Squats
100 Toes to Bar
100 Kcal 
100 DB Push Press

May 17, 2018

Warm up and mobilise

-

Build to heavy push press ->

build to heavy push jerk

Then 5 x 1 push press & 1 push jerk @ 80% of push press

-

Wod - for time:

50 du’s / 100 singles

20 single arm dumbbell shoulder to overhead 22.5/15kg

50 du’s / 100 singles 

20 single arm dumbbell should...

Please reload

Featured Posts

Nutrition - Where to start!

June 2, 2018

1/1
Please reload

Recent Posts

January 22, 2019

December 20, 2018

December 19, 2018

December 18, 2018

December 17, 2018

Please reload

Archive
Please reload

Follow Us
  • Facebook Basic Square
  • Twitter Basic Square
  • Google+ Basic Square

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