WOD

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May 8, 2018

"DELOAD WEEK"

Kipping work - Pull ups, Bar MU, Ring Dips and HSPU

For Time:

All out effort 3x

250m row

12 burpees to target

Rest between efforts

Mobility Work:

Tricep smash on barbell on rack

Banded lat stretch 

May 7, 2018

Deadlift

8-6-4

For Time:

100 Sit Ups

Mobility work

May 6, 2018

LABOUR DAY

Open Gym only - afternoon session, time to be advised but will be around mid afternoon. Check the members FaceBook page or email us at info@crossfitsana.com

May 4, 2018

Cindy or Mary

‘Cindy’

ARMAP 20 min:

5 Pull ups

10 Push ups

15 squats

‘Mary’

5 HSPU

10 Pistols

15 CTB pull ups

May 3, 2018

‘Elizabeth’

21-15-9

Squat Clean 60kg/42.5kg

Ring Dips

May 2, 2018

Press

3-3-3

Push Press

3-3-3

Push Jerk

3-3-3

May 1, 2018

EMOM 30 Min:

Minute 1: 100m Run

Minute 2: 5 Thrusters 42.5kg/30kg

Minute 3: 5 Box Jump overs 24”/20” + 5 KB Swings 32kg/24kg

Minute 4: 10 Cal Row

Minute 5: 3 UB Bar Muscle Ups

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