Workout of the day
Viewing entries tagged
power cleans
Nasty little sprint tonight. The gym was bouncing across all classes! Super cool to see.
Tomorrow a little longer but we still get to play with a barbell.
CrossFit Cardiff WoD
For time:
Run 800m
21 Power Snatch (50/35kg)
Run 400m
15 Thrusters (70/50kg)
Run 200m
9 Power Cleans (90/70kg)
Please post times to comments...
Thank you for the particularly apt picture Phillis!
So that was a cheeky WoD. Aaaaaaand, Bradders broke the Internet.
Come and get your abs ready for Xmas!!
CrossFit Cardiff WoD
20min AMRAP:
7 Power Cleans (70/50kg)
14 GHD Sit Ups
14 Pull Ups
Scale the power cleans to a load that you are able to complete within two sets.
Please post scores to comments...
Surprise mid week partner WoD! Give you guys a little 'break' (😳😬) after a hard couple of days!
CrossFit Cardiff WoD
14min AMRAP:
3 Power Cleans (70/50kg)
6 Front Squats (70/50kg)
9 Bar over burpees
This is a 'you go, I go' workout. Please post rounds and reps to comments.
A 1 mile run is easy, unless you go full retard! Then it hurts more than a lot of what we do and can be arguably unrivalled in its effect on fitness.
CrossFit Cardiff WoD
5 rounds for time and load:
30 Wall Balls (20/14lbs)
5 Power Cleans
Rest 2mins
Please post times and loads to comments...
So everyone made it through the day by abiding to the first rule of CrossFit...don't die! We had some seriously close calls though, you lot are officially mental! It's safe to say that I will not be programming overhead squats for a little while, it's gonna take a month or two for my blood pressure to settle.
Now having said all that, there were PBs flying about all over the joint tonight. There are some strong assed MoFo's amongst you lot, fair play!
CrossFit Cardiff WoD
5 Rounds, each for time of:
3 Power Cleans (100/70kg)
3 Front Squats (100/70kg)
3 Push Jerks (100/70kg)*
20 Pull Ups
Rest 90s
Please post times for each round to comments...
*nope i've not had a stroke, that is the RX'd loading. It is very challenging and by the 3rd round you should get the feeling that you may well soil yourself at some point during the 4th. Each round will be capped at 5mins, but you should scale to be able to complete them in around 2.
