Crossfit King | Daily WOD

Thursday, 23/01/20

A) Power Snatch - 10 mins to build to a heavy single B) For time: 15 Power Snatches (62.5/45kg) 100 Double Unders 12 Power Snatches 80 Double Unders 9 Power Snatches 60 Double Unders 6 Power Snatches 40 Double Unders 3 Power Snatches 20 Double Unders ...

22 January, 2020 / 1 Comment

Wednesday, 22/01/20

A) 0 – 7:00 For time: 21-15-9 Chest-to-Bar Pull-Ups Situps (+ optional extra) B) 8:00 – 15:00 For time: 21-15-9 Bench Presses @ 50% of 1RM KB SDHP (32/24kg) (+ optional extra) C) 16:00 – 23:00 Push Jerk 10RM ...

21 January, 2020 / 1 Comment

Tuesday, 21/01/20

A) Thruster 5-5-5-3-3-3-1-1-1-1 then B) Superset x 5 8 Hang Power Cleans 8 Ring Dips or C) 5 rounds for time: 15 Wall Balls (9/6kg) 12 Box Jumps (24/20”) 9 KB Swings (32/24kg) The Fab Four. ...

20 January, 2020 / 2 Comments

Monday, 20/01/20

A) AMRAP in 10 minutes Open 18.1 (half) 8 Toes-to-Bar 10 DB Hang Clean and Jerks (5L, 5R. 22.5/15kg) 14/12 Cal Row B) E2M x 5 rounds 8 Bulgarian Split Squats (L) 8 Bulgarian Split Squats (R) C) EMOM x 10 minutes 4 Deadlifts ...

19 January, 2020 / 2 Comments

Saturday, 18/01/20

A) "Luce" 3 rft: 1km Run 10 Muscle-Ups 100 Squats (10/5kg vest) - subs: 20 Chest-to-Bar Pull-Ups (for Muscle-Ups) 20 Weighted Stepups (for Squats) or (due to possible poor weather) B) “Bradshaw” 10 rft: 3 HSPU 6 Deadlifts (102.5/70kg) 12 Pull-Ups 24 Double Unders ...

17 January, 2020 / 1 Comment

Friday, 17/01/20

A) E90S x 7 rounds 2 Bench Presses B) 5 rft: 8 Hollow Rocks 16 KB Swings (24/16kg) ...

16 January, 2020 / 2 Comments

Thursday, 16/01/20

With a 30 minute time cap: Buy in: 60 Situps 50/40 Calories 40 Pushups 30 Alt DB Snatches (20/15kg) 2 minute Plank 1 minute Wall Sit Then AMRAP 40 Double Unders 10 Toes-to-Bar 10 OH Lunges (20/15kg) 30 Second LH Side Plank 30 Second RH Side Plank ...

15 January, 2020 / 2 Comments

Wednesday, 15/01/20

A) Press 3RM - pause at the shoulder each rep B) Push Press 3RM - pause at the shoulder each rep C) Back Squat 5 – 5 – 5 – 5 - 5 ...

14 January, 2020 / 2 Comments

Tuesday, 14/01/20

HIIT - 7pm tonight (Tuesday) SKILLS - 7pm tomorow night (Wednesday). This week's skill focus is Muscle-Ups. A) Hang Snatch Pulls 5-5-5 B) Hang Power Snatches 5-5-5 C) AMRAP in 12 minutes: 5 Ring Dips 10 Deadlifts (50/35kg) 100m Run ...

13 January, 2020 / 1 Comment

Monday, 13/01/20

A) Clean and Jerk - 15 minutes B) Alt E2M x 5 rounds: 1) 3 Clean and Jerks + 15/12 Calories 2) 5 – 10 Strict Pull-Ups + 10 Box Jumps (24/20”) ...

12 January, 2020 / 2 Comments

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