Today's WOD #CROSSFITYO4

December 20, 2018

Warm up and mobilise 

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Clean pull + clean 

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Wod - in pairs - 5 rounds for time:

30/20 calories

20 power cleans 50/35kg

60 air squats

20 push press 50/35kg

60 du / 120 su

December 19, 2018

Warm up and mobilise 

-

4 rounds for quality not time:

4 Turkish get ups

8 barbell reverse lunges 

12 plate sit-ups 

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Wod - 9 minute amrap:

9 pull ups

9 dumbbell cleans 22.5/15kg

9/7 calories

9 sit-ups 

December 18, 2018

Warm up and mobilise 

-

Every 2 minutes on the minute - 5 rounds:

5 backsquats

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Wod - in pairs - 10 rounds for time:

150m partner run

Alternating rounds:

12 wall balls 9/7kg

6 deadlifts 80/50kg

3 bar over burpees

(Pairs run together, partner a completes a round, run, partner b c...

December 17, 2018

Warm up and mobilise 

-

Strict press 5 x 5

Superset 6 ring or box dips

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Wod - in pairs - for time:

40 dumbbell box stepovers 22.5/15kg

40 burpee box jump overs 24/20”

40 sit-ups

40 dball over shoulder 55/35kg

40 press ups

40 dball squats 55/35kg

Break down as you choose.

December 16, 2018

Warm up and mobilise 

-

1 rep max cluster

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Wod 1 - amrap 6 minutes:

12 thrusters 20/15kg

24 du/48 su

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Rest 4 minutes

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WOD 2 - amrap 6 minutes:

12/9 cals

24 dB snatch 24/16kg

December 13, 2018

Warm up and mobilise 

-

Wod - in pairs - for time:

50/40 cals

40 synchro kb swings 24/16kg

50/40 cals

40 double kettlebell front squats (20 each)

50/40 cals

40 synchro dB deadlifts 22.5/15kg

50/40 cals

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Rest 5 minutes

-

Repeat

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40 minute time cap 

December 12, 2018

Warm up and mobilise 

-

In a 10 minute window:

Establish 1 rep max snatch

Into 5 minute emom:

3 touch’n’go snatch

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WOD - waterfall - for time:

20 cal ski

20 box jump overs 24/20”

20 toes’2’bar 

20 snatch 40/25kg

20 burpees

20 box jump overs 

20 toes’2’bar 

20 snatch 

50 du / 100 su

December 11, 2018

Warm up and mobilise 

-

Back squat

3 x 3 > 3 x 2 > 3 x 1

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Wod - in pairs - Karen For Time:

150 wall balls 9/7kg

Emom 3 partner deadlifts

140kg m/m

120kg m/f

100kg f/f

December 10, 2018

Warm up and mobilise 

-

Gymnastics emom - 12 minutes.

1 - strict pull ups 8/10

2 - floor press 8

3 - muscles ups max effort

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Wod - chipper - for time:

50 du / 100 su 

40 lunges

30 dB snatch 22.5/15kg

20 dumbbell boxstep overs 

10 muscle ups

December 9, 2018

Warm up and mobilise 

-

Push press 5 x 5

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Wod - 5 rounds - in a 2 minute window:

10/7 cals

10 American kb swings 24/16kg

Amrap push press 40/25kg

-

2 minutes rest between rounds

Score = total push press

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