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Saturday Partner WOD

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CrossFit Bayswater – CrossFit

Metcon (Time)

In partners complete 3 rounds of:

100 Double Unders

50 Kettlebell Swings 24/16kg

40 GHD Sit Ups

30 Shoulder to Overhead 50/35kg

4 Rope Climbs

Split reps between partners as needed

Friday 10/05/19

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CrossFit Bayswater – CrossFit

A: Metcon (Time)

500m Run

9 Front Squats 80/55kg

9 Bar Facing Burpees

500m Run

15 Front Squats 65/45kg

15 Bar Facing Burpees

500m Run

21 Front Squats 50/35kg

21 Bar Facing Burpees

B: Metcon (AMRAP – Reps)

Alternating Tabata (:20 work/:10 rest) for 6 Rounds of each movement

M1: Hollow Rock

M2: Russian Twist 20/14lb

Mobility

Today’s session is deliberately shorter than usual. Use the time remaining to do some focused mobility work.

Thursday 09/05/19

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CrossFit Bayswater – CrossFit

Strength

Alternate between sets of TGU and Hip Extension for 5 sets of each

A1: Turkish Get Up (5 x 2 each side AHAP)

A2: Weighted GHD Hip Extension (5 x 10 AHAP with good form)

B: Metcon (AMRAP – Rounds and Reps)

AMRAP 6:00

50m Farmers Carry

12 Step Ups 24/20″

Rx weight is 16/12kg kettlebell each arm

C: Metcon (Time)

5 x 14/10 calorie Assault Bike Sprints

Rest at least 2:1 between efforts

Wednesday 08/05/19

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CrossFit Bayswater – CrossFit

A1: Strict Pullups (Pronated) (5 x 5-8 reps or work on progressions)

Focus on good body position

A2: Strict Ring Dips (5 x 5-8 reps or work on progressions)

Focus on good body position

B: Metcon (Time)

4 Rounds

500/450m Row

1 Rope Climb

10 Power Clean & Jerk 45/30kg

Rest 1:00

Rx+ = 2 Rope Climbs and 60/40kg C&J

Time Cap 22:00

Tuesday 07/05/19

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CrossFit Bayswater – CrossFit

A: Power Snatch + Hang Power Snatch (EMOM 10:00 Build to heavy or work on technique.)

B: Metcon (AMRAP – Rounds and Reps)

AMRAP 8:00

12 Goblet Squats 24/16kg

30 Double Unders

12 Slam Balls 12/9kg

30 Double Unders

C: 50m Deadball/Sandbag carry (Weight)

4 x 50m carries

Monday 06/05/19

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CrossFit Bayswater – CrossFit

A1: Bent Over Row (5 x 5 AHAP with good form)

A2: Dumbbell Bench Press (5 x 5 AHAP)

B: Metcon (AMRAP – Rounds and Reps)

AMRAP 10:00

20 Alternating DB Snatch 25/17.5kg

15 Box Jumps 24/20″

10 GHD Sit Ups

C: Weighted Plank 45sec (4 Plank Holds AHAP)

Saturday Fun

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CrossFit Bayswater – CrossFit

The Seven (Time)

7 Rounds of:

7 Handstand Push-ups

7 Thrusters, 135#

7 Knees-To-Elbows

7 Deadlifts, 245#

7 Burpees

7 Kettlebell Swings, 70#

7 Pull-ups
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To learn more about The Seven click here
Do this alone or grab a partner and do it together alternating movements

Friday 03/05/19

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CrossFit Bayswater – CrossFit

Choose your own adventure

The idea of today’s session is to complete any of the lifts or wods that you have missed during the week or complete a lift and benchmark wod you have been wanting to do.

If you are unsure what to do have a chat to the coach.

Push Press

Back Squat

Power Clean

Deadlift

Jackie (Time)

For Time:

1000m Row

50 Thrusters, 45#

30 Pull-ups

The Chief (AMRAP – Rounds)

Max rounds in 3 minutes of:

3 Power Cleans, 135#/95#

6 Push-ups

9 Squats

Rest 1-minute.

Repeat for a total of 5 cycles

Helen (Time)

3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups

Fight Gone Bad (3 Rounds for reps)

Three rounds of:
Wall-ball Shots (Reps), 20#
Sumo deadlift high-pull (Reps), 75#
Box Jumps, 20″ (Reps)
Push-press (Reps), 75#
Row (Calories)
1-minute rest

Thursday 02/05/19

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CrossFit Bayswater – CrossFit

A: Deadlift (20:00 to build to a 2RM)

B: Fight Gone Bad (3 Rounds for reps)

Three rounds of:
Wall-ball Shots (Reps), 20#
Sumo deadlift high-pull (Reps), 75#
Box Jumps, 20″ (Reps)
Push-press (Reps), 75#
Row (Calories)
1-minute rest
Rx weights are 20/14lb ball & 35/25kg Bar.

Wednesday 01/05/19

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CrossFit Bayswater – CrossFit

A: Power Clean (20:00 to build to a 1RM)

B: Helen (Time)

3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups