21st February 2017

Posted: February 20, 2017 by piyushcfh in Uncategorized

21st Feb 

Warm up

Dynamic warm up

Barbell warm up

 

WOD – 1 For load

Snatch

3reps x 5sets

 

WOD – 2

AMRAP in 8 minutes

5 pull ups

10 box jumps – 24/20”

15 Knees to Elbow

 

After bash

Stretch

 Thanks 

20th February 2017

Posted: February 20, 2017 by piyushcfh in Uncategorized

CrossFit warm up
 

Skills

CnJ

 

WOD –

Ascending Ladder for 8 Minutes:

3 Clean & Jerk (115/75#)

3 Over-the-Bar Burpees 

6 Clean & Jerk 

6 Over-the-Bar Burpees 

9 Clean & Jerk 

9 Over-the-Bar Burpees 

12 Clean & Jerk 

12 Over-the-Bar Burpees 

… and so on, until time expires.

 

2 minutes rest

 

Descending Ladder for 8 Minutes:

12 Clean & Jerk (115/75#)

12 Over-the-Bar Burpees 

9 Clean & Jerk 

9 Over-the-Bar Burpees 

6 Clean & Jerk 

6 Over-the-Bar Burpees

3 Clean & Jerk 

3 Over-the-Bar Burpees

 

 Score – total reps

 

After bash

Stretch

18th February 2017

Posted: February 17, 2017 by piyushcfh in Uncategorized

Evening – OTB 

Morning WOD

GDW

 Skills 

WOD –“BURPEE LOVER’s”

 

10 rounds for time

 

5 burpee pull ups

5 snatch 95/55

5 burpee box jumps

5 clean and jerk 95/55

5 lateral burpee

Courtesy – Pradeep Maurya
After bash

Work on Double unders

17th February 2017

Posted: February 16, 2017 by piyushcfh in Uncategorized

17th FebWarm up

CrossFit

 

Skills

KB press

 

WOD – for time

WOD – for time

3 Rounds:

5 Strict Handstand Pushups

5 Strict Pull-ups

5 skin the cat / 15 get ups 

75 Step ups with Dumbell – In hand or kb
After bash

Work on shoulder mobility

Stretch

16th February 2017

Posted: February 16, 2017 by piyushcfh in Uncategorized

Rest

15th February 2017

Posted: February 14, 2017 by piyushcfh in Uncategorized

Warm upBarbell and Dynamic

 Skills

Power clean 

WOD – PR day

Power clean

5-5-4-4-3-3-2-2-1-1-1

 

After bash

Work on kipping ring dips

 

14th February 2017

Posted: February 13, 2017 by piyushcfh in Uncategorized

Dynamic warm up

Skill

All

For time:

100 Box jump, 24 inch box

100 Jumping pull-ups

100 Kettlebell swings, 1 pood

100Walking Lunge, 50 steps

100 Knees to elbows

100 Push press, 45 pounds

100 Back extensions

100 Wall ball shots, 20 pound ball

100 Burpees

100 Double unders
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