Today's WOD #CROSSFITYO4

October 31, 2018

Warm up and mobilise 

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Snatch - Technique + build to heavy single.

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Wod - for time:

50 calories

50 kb swings 24/16kg

50 dB snatch 22.5/15kg

50 sit ups

50 wallballs 9/7kg

Break down as you choose.

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Remember, now is the time to get your YO4 Swag! T-shirts and hoodies all £5 off!

H...

October 30, 2018

Warm up and mobilise

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Trick - 10 minute emom - death by squats:

Min 1 = 1 front squat

Min 2 = 2 front squats

Etc...

Weight = m 60kg f 40kg

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Wod - 13 minute amrap:

66 double lashes / 132 single lashes

6 devils press 22.5/15kg

6 zombie walks

6 pumpkin toss

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Treat - Special discount...

October 29, 2018

Warm up and mobilise 

-

Open workout 18.1

20 minute amrap:

8 toes to bar

10 single arm dB cleans and jerk 22.5/15kg

14 calories

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Core finisher

October 28, 2018

Warm up and mobilise 

-

Deadlift 3 rep max

> 3 x 3 @ 90%

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Rainhill wod 4 - for time:

600m run

30 cleans 50/30kg

400m run

20 chest to bar pull ups

200m run

October 25, 2018

Warm up and mobilise 

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5 minute emom:

5 overhead squats

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Rest

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5 minute emom:

3 backsquats

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Wod - max output - 2 rounds:

1 minute: snatch

30 seconds rest

1 minute: double unders 

30 seconds rest

1 minute: bar muscle up

30 seconds rest

1 minute: calories

30 seconds rest 

October 24, 2018

Warm up and mobilise 

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2 push press + 2 push jerk - built to heavy.

Superset 5 rounds 8 dB floor press

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Wod - 6 rounds for time:

5 hang clean & push press/jerk 50/35kg

10 deadlift 50/35

15 wall balls 9/7kg

October 23, 2018

Warm Up and Mobilise

WOD 1 - In Pairs (16 minute Time Cap)
40 Double Dumbbell Clean (22.5/15kg)
80 Double Dumbbell Deadlift
120 Single Arm Overhead Lunges
80 Double Dumbbell Deadlift
40 Double Dumbbell Clean

REST

WOD 2 - In Pairs (16 minute Time Cap)
100/80 Calories
...

October 22, 2018

Warm up & mobilise

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4 Rounds for Quality Not Time:

4 Rope Climbs

6 Pull Ups

8 Single Leg Deadlifts

50m Farmers Carry

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WOD - 'Cindy' (half of it...) - 10 Minute AMRAP:

5 Pull Ups

10 Push Ups

15 Air Squats

October 21, 2018

Warm Up and Mobilise

STRENGTH
Front Squat 
5x5 - Two second pause at the bottom
then 
Build to heavy double (no pause)

WOD
21-15-9 for time
Thrusters (42.5/30kg)
Toes to Bar

 

October 18, 2018

Warm up & mobilise

-

Clean & Jerk Heavy Triple

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WOD - In Pairs - 8 Rounds for Time:

30/24 calories 

20 Burpee Box Jump Overs 24/20''

10 Dball Over Shoulder

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