Today's WOD #CROSSFITYO4

August 30, 2018

Warm up and mobilise 

Wod - AMRAP:

12minutes

8 pull-ups 

18 wall balls 9/7kg

400m run

-

6 minutes rest

-

12 minutes

8 single arm overhead lunges 24/16kg

18 kettlebell swings 24/16kg

20/15 calories

August 29, 2018

Warm up and mobilise 

Power clean double

Technique + build to heavy

WOD - DT - 5 rounds for time:

12 deadlifts

9 hang cleans

6 shoulder to overhead

70/45kg

August 28, 2018

Warm up and mobilise 

12 minute emom:

1: 6 strict hspu/9 pikes

2: 12 ring/box dips

3: 6 dB bent over row each arm

Wod in pairs - for time:

100 double unders / 200 singles

50 toes to bar

50 dumbbell clean and jerks 22.5/15kg

100 double unders / 200 singles

50 toes to bar

50 dumb...

August 27, 2018

Warm up and mobilise

Backsquat 5 x 5

Wod - 21-15-9:

Wall balls 9/7kg

kB swings 24/16kg

Db snatch 22.5/15kg

August 23, 2018

Warm up and mobilise 

Deadlift - build to heavy 5

WOD - for time:

30/20 calories

30 kB swings 24/16

20 box jump overs 24/20”

30 burpees 

20 deadlifts 80/50

August 22, 2018

Warm up and mobilise

Wod - 20 rounds for time:

10 dumbbell hang clean and jerk 22.5/15kg

10 sit-ups 

150m run

40 Minute time cap 

August 21, 2018

Warm up and mobilise

Overhead squat 4 x 2 >

Backsquat 4 x 2

Wod - amrap:

2 minutes max effort:

Toes’2’bar 

2 minutes max effort: 

Snatch 50/35

2 minutes max effort:

Calories

-

Rest 2 minutes 

-

Repeat

August 20, 2018

Warm Up and mobilise

Strict press 

4 x 3 > 4 x 2 > 3 x 1

Wod - for time:

50 du’s / 100 su’s

30 single arm kb push press

50 du’s / 100 su’s

30 kb sumo deadlift high pull

50 du’s / 100 su’s

30 kb goblet squats

50 du’s / 100 su’s

Kb 24/16kg

August 19, 2018

Warm up and mobilise 

Power clean 3 Rep max

Wod - 5 Rounds for time:

3 cleans 50/35kg

6 bar over burpees 

12 wall balls 9/7kg

August 16, 2018

Warm up and mobilise 

-

Backsquat 10 Rep Max

Wod - in pairs - for time:

Buy in - 1000m row / 2000m assault bike

3 rounds:

12 synchro dumbbell snatch 22.5/15kg

12 synchro dumbbell oh lunges 22.5/15kg

12 synchro burpees

Cash out - 1000m row / 2000m assault bike

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