WARM UP
5-mins General Activity such as Run 800m or Row 1000m
Coach Led Mobility Drills 5-mins
CELL WOD
BEGINNER STRENGTH 5.2
1) Back Squat 3 x 5
2) Press 3 x 5
Rest 2 mins between sets
INTERMEDIATE STRENGTH PROGRAM
1) Press 3 x 5 x 75% 1RM
2) Strict Pull Ups 3 x 5 + M/E Kipping
WOD
For Time:
Muscle Up, 10 reps
Run 200m
Muscle Up, 8 reps
Run 200m
Muscle Up 6 reps
Run 200m
Muscle Up, 4 reps
Run 200m
Muscle Up 2 reps
Run 200m
Post time to comments
KETTLEBELL CROSSFIT WOD
STRENGTH
Double Clean + Push Press 3 x 5
WOD
“Kettlebell Ladder of Death”
With a 24kg Kettlebell, perform:
1 Snatch in the 1st minute
2 in the 2nd
3 in the 3rd
When you complete 9 minutes, perform 10 Kettlebell American Swings in the 10th minute
11 in the 11th minute
When you complete 19 minutes, perform 20 Kettlebell Cleans in the 20th minute,
21 in the 21st minute and so on.
Your score is the minute you reach and successfully complete all reps within the minute.
Post score to comments
Sunday class kicks off this coming Sunday, 04 November. Still places available. Book now!
