by crossfitcaerphilly | Aug 18, 2017 | Crossfit
Deadlifts 4 x 8 reps increase weight each set in pairs complete a round of 40/30 cals bike (100m)10 x lengths of db overhead lunge 20/15kg 8 bar muscle ups /16 ctb 4 squat cleans heavy rx – 100/70kg scale 1 – 90/60kg scale 2 – 80/50kg and scale down x 3 rounds but rest between each round to wait for bike record time for each round you can power clean and squat if needed (1 DB in OH lunge)...
by crossfitcaerphilly | Aug 18, 2017 | Crossfit
Rowing tests 1 4 1 rest 3 x 500m 2km pace from last week + more work out time i.e. 7min is 1.45 pace take off 3 seconds of 500m pace so 1.42 x 3 sets off 500m inbetween attempts complete max effort strict t2bar build to a 10 rep overhead squat off the rig in 15 minutes 15 minutes of mobility stability...
by crossfitcaerphilly | Aug 18, 2017 | Crossfit
3 sets of super setted 10 x underhand strict pullups 10 x strict dips if can make 10 then max effort in pairs complete triple G chipper For time: 100 pull-ups 80 v sit ups 60 one-legged squats, alternating 40-cal. row 20 dumbbell push presses M 20kg dumbbell F 15kg. dumbbell...
by crossfitcaerphilly | Aug 15, 2017 | Crossfit
Clean and jerk cycling 4 x 5 reps climb each set and tng sets for all 4 rounds of 1 x power clean + 1 burpee box jump 2 x p.clean + 2 x bbj 3 x p.c + 3 x bbj 4 x p.c + 4 x bbj after each round x 35 double unders rx = 70/50kg scale 1 = 60/40kg scale 2 = 45/30kg time cap 14 mins...
by crossfitcaerphilly | Aug 15, 2017 | Crossfit
Teams of 3 10km Row – 250m max into 10 Burpees...
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