Today's WOD #CROSSFITYO4

November 29, 2018

Warm up and mobilise 

-

Wod 1 - for time:

15 - 12 - 9

Hang cleans 50/35kg

Bar over burpees 

Wall balls 9/7kg

-

Rest

Wod 2 - for time:

15 - 12 - 9

Shoulder to overhead 50/35kg

Calories 

Wall balls 9/7kg

-

Rest

-

Wod 3 - for time:

15 - 12 - 9

Dball over shoulder 55/35kg

Wallballs 9/7kg

November 28, 2018

Warm up and mobilise 

-

9 minute emom:

3 backsquats (increase weight every 3 rounds)

-

wod - in pairs - 16 minute amrap:

24/20 calories

20 kb swings 24/20kg

20 sit-ups

20 press ups

20 box jumps 24/20”

November 27, 2018

Warm up and mobilise 

-

1 rep max strict press

>

1 rep max push press

>

1 rep max split jerk

-

Wod - for time:

200 double unders / 400 single unders

100 dumbbell snatch 22.5/15kg

50 toes’2’bar 

-

Break down as you choose.

November 26, 2018

Warm up and mobilise 

-

Deadlift 5 x 5

Superset 5 strict handstand push-ups

-

Wod - in pairs - 3 rounds for time:

50/40 cals - other partner holds 2 dumbbells 

30 dB deadlift 22.5/15kg

20 dB front rack lunges

10 synchro burpees

November 25, 2018

Warm up and mobilise 

-

Clean + hang clean + jerk

-

Wod - FRAN - for time:

Repeat 6/6/18

21-15-9

Thrusters 42.5/30

Pull ups

November 22, 2018

Warm up and mobilise 

-

12 minute emom:

1: 2 x snatch + 1 hang snatch

2: 8-12 strict pull ups

3: 8-12 ring/box dips

-

Wod - for time:

400m run

10 snatch 50/35

30 du’s / 60 su’s

150m run

10 snatch 50/35
30 du’s / 60 su’s
150m run 

10 snatch 50/35
30 du’s / 60 su’s
400m run 

November 21, 2018

Warm up and mobilise 

-

Wod 1 - 6 minute amrap:

9 sumo deadlift high pull 50/35kg

12 bar over burpees 

9 shoulder to overhead

-

Rest

-

Wod 2 - 6 minute amrap:

9 dumbbell hang cleans 22.5/15kg

12 dB snatch lunges 22.5/15kg

9 box jump overs 24/20” 

-

Rest 

-

Wod 3 - 6 minute amrap:

9 kb...

November 20, 2018

Warm up and mobilise 

-

Wod - for time - in pairs:

50 cleans 60/45kg

75 toes’2’bar 

100/80 cals

150 du’s/300 su’s

100/80 cals

75 pull ups

50 cleans 60/45kg

November 19, 2018

Warm up and mobilise

-

Backsquat heavy double

> 5 minute emom @ 90%

-

Wod - for time:

30-20-10

DB snatch 22.5/15kg

Wallballs 9/7kg

Sit-ups

November 18, 2018

Warm up and mobilise 

-

Strict press 6 x 2

superset single leg dB deadlifts x 4 each leg

-

Wod - open workout 18.4 - for time:

21-15-9 Diane:

Deadlifts 100/70kg

Hspu

21-15-9 deadlifts 140/95kg

50ft handstand walk

9 minute time cap

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