Workout of the day
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Lifting
The penultimate time this week you get to absolutely smash yourselves into a painful oblivion.
Tomorrow with a little twist, jelly legs is what we want.
CrossFit Cardiff WoD
Back squat
1 - 1 - 1 - 1 - 1 - 1 - 1 - 1 - 1 - 1
Straight sets.
Lift as close to your 1RM as possible.
Specialty
A: Build to a heavy power snatch
B: 5 Sets
6 Touch and go snatch @70% OR 60/42.5kg
Rest 60s
C: Front squat
5 - 5 - 5
Farmers step up
10 - 10 - 10
Pinch, punch, first of the month.
If you haven’t yet seen it, check out the whiteboard, notice board at the box for initial details about a summer throwdown.
SAVE THE DATE - SATURDAY 23rd JULY
Fun times are a coming!
CrossFit Cardiff Partner WoD
For time:
Run 800m
20 Squat snatch (60/40kg)
Run 600m
16 Squat snatch (70/50kg)
Run 400m
12 Squat snatch (80/60kg)
Partners run together and split snatch reps as required.
Wave goodbye to your little peachy butt’s, they are about to get a hammering! Ensuring however, that they are looking good for your sunny summer outings!
Everyone loves a superset…
CrossFit Cardiff WoD
10 - 10 - 10 - 10
5 - 5 - 5 - 5
Back rack walking lunge
Deadlift
Specialty
Snatch Complex
Squat snatch, 2 overhead squats
Accessories
Hip extensions
10 - 10 - 10 - 10
All the lifting!
We don't even have to drag the assault bikes out anymore, you lot just love to punish yourselves with whatever is put in front of you!
There were some impressive times today, enough to give you that special feeling anyhow!
Tomorrow is a little different, maybe than what the "typical" CrossFit gym prescribes. Not strength and then metcon...metcon and then strength!! It's way more likely to happen to you in real life, I'm just thinking of you!
CrossFit Cardiff WoD
Within 20mins complete:
Grace
30 Clean & Jerks (60/40kg)*
1 RM Clean & Jerk
*Grace will be capped at 5mins, giving you 15 additional minutes to set a 1RM for the day.
Once the dust is settled, please write your names and times on the whiteboard. Any new PBs, please write them in red.
