WOD TUESDAY 13/03/2018
HAPPY BIRTHDAY PETEY ROBBO!!
2011 Crossfit Regional WOD 3
21-15-9 reps of:
Deadlifts, 142.5kg (90kg)
Box jumps, 30″ (24″)
Post load and time to comments.
WOD MONDAY 12/03/2018
A) Thrusters
5-5-5
B) Snatch balance
5-5-5
C) Push Jerk
5-5-5
– Superset reps
Post all 9 working sets to comments.
WOD SATURDAY 10/03/2018
In pairs complete the following
As many rounds as possible in 15mins of:
10 Burpee medicine ball clean wall ball shots, 10kg (6kg)
10 Calories (bike)
Alternate rounds with your partner.
Post rounds and extra reps to comments.
WOD FRIDAY 09/03/2018
As many rounds as possible in 10 mins of:
5 Power snatch, 42.5kg (30kg)
10 Overhead lunges, 42.5kg (30kg)
1 Rope climb, (15ft)
-One bar, one load per person.
Post rounds, reps and load used to comments.
WOD THURSDAY 08/03/2018
2 rounds for time:
Run 1.6km
100 Sit ups
If you are looking for an extra challenge, wear a 20kg (10kg) vest for the run only.
Scaling
Try for a hard push on each run and a steady pace on the sit-ups. If you generally scale running workouts, modify the length of the run and use jogging or even fast walking if needed. Cut the sit-up reps back to a number that is manageable.
Intermediate Option
2 rounds for time of:
Run 1,200 meters
75 sit-ups
Beginner Option
2 rounds for time of:
Run 800 meters
50 sit-ups
Post time to comments.
WOD WEDNESDAY 07/03/2018
A) Deficit deadlifts
5-5-5-5
-Reps are NOT touch and go. Reset at the bottom for each rep.
Scaling
This is a heavy day with a twist on the standard deadlift. Experiment to find a deficit that increases range of motion but allows you to lift heavy with excellent mechanics. Beginners should ignore the deficit and refine deadlift mechanics from the floor.
B) Max effort (4 attempts)
Handstand walk (m)
-If you can NOT walk more than 3m each attempt, use the correct scaling method to suit your own ability.
C) Max effort (4 attempts)
Box-jump (inches)
-From a standing start (both feet together).
Superset reps for all working sets.
Post load, metres covered and successful height to comments.
WOD TUESDAY 06/03/2018
3 rounds for time of:
60 Air squats
30 Knees to elbows
30 Ring push ups
Post time to comments.
