Well Janet isn’t going to be happy but… you’ve had a spell off and so she doesn’t have a leg to stand on. Which will actually, be very true after this!
CrossFit Cardiff WoD
OverHead Walking Lunge
10 - 10 - 10 - 10 - 10
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Traning
Here’s to hoping that you lot are feeling vaguely normal again, avoiding a two day hang over!
A heads up…
The gym is hosting a CrossFit L1 seminar this coming weekend and will be closed as a result!
More time for your next Xmas party piss up!
CrossFit Cardiff WoD
Complete as many rounds and reps as possible, within 12 minutes of:
75 Double unders
15 Toes to bar
5 Hang power clean (70/50kg)
Specialty
Toes to bar
Every minute, on the minute, for 12 minutes:
Minute 1: 15 - 20% toes to bar 5 min test
Minute 2: 15 kettlebell swings (24/16kg)
Max unbroken strict pull ups
Rest 1:30
5 Sets
Strict pull ups (30-40%)
Rest 45s
3 Sets
1 - 3 strict handstand press ups/1 - 3 negative handstand press ups
Rest 60s
3 - 10 box assisted handstand press ups
Rest 2:00
Every minute, on the minute, for 6 minutes:
Minute 1: 30s Max straight arm GHD sit ups
Minute 2: 30s max Hip extension
Wednesday, mid-weekend and you are set for another absolute kicking… at least it’s short in duration but does involve a lot of movement redundancy. 😁 Sorry!
CrossFit Cardiff WoD
For time:
10 - 8 - 6 - 4 - 2
Hang power snatch (70/50kg)
Bar facing burpees
We are nearly there, the end of the week is here. And, you have some serious CrossFit.com “fun” to see you out, it’s an absolute beaut!
CrossFit Cardiff WoD
Within 20 minutes complete as many rounds and reps as possible of:
5 Thrusters
7 Hang power cleans
10 Sumo deadlift high pull
Barbell 40/30kg
Specialty
3 - 3 - 3 - 3 - 3
High box jumps
3 - 3 - 3 - 3 - 3
Push press
5 - 5 - 5
Back squats
5 - 5 - 5
Bench press
