April 2016

Workout of the Day, WOD – Fri, 22 April 2016

By |April 22nd, 2016|

PTA THROWDOWN starts today! (https://crossfitpbm.com/ptd2016-info/ and https://events.itensityonline.com/Details.php?id=50&cat=1)

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Foam Roll/Trigger/Warm-up/Mobilise/Activate

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RX’ED WOD

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1) Tabata the following:

a) Ring – Neutral hold

1 min rest

b) L-Sit

1 min rest

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Score = Sum of min […]

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Workout of the Day, WOD – Wed, 20 April 2016

By |April 20th, 2016|

Foam Roll/Trigger/Warm-up/Mobilise/Activate

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RXED WOD

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1)

a) Deadlift 3-3-3-3-3 (90% 1RM across – Wk4)

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Score = Load

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b) Deadlift 1 x 10 (72,5% 1RM – wk4)

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Score = Load

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then…

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Workout of the Day, WOD – Tues, 19 April 2016

By |April 19th, 2016|

Foam Roll/Trigger/Warm-up/Mobilise/Activate

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RX’ED WOD

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1a) OHS 3-3-3-3 (85% 1RM)

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Score = Load

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1b) 1 x 15 reps (67,5% 1RM – wk3)

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Score = Load

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then…

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2) AMRAP the following for 22 min:

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Workout of the Day, WOD – Wed, 6 April 2016

By |April 6th, 2016|

Foam Roll/Trigger/Warm-up/Mobilise/Activate

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WOD

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1)

a) Deadlift 3-3-3-3-3 (80% 1RM across – Wk2)

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Score = Load

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b) Deadlift 1 x 10 (65% 1RM – wk2)

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Score = Load

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then…

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2) Met Con:

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Workout of the Day, WOD – Fri, 1 Apr 2016

By |April 1st, 2016|

Foam Roll/Trigger/Warm-up/Mobilise/Activate

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RX’ED WOD

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1) Complete 2 Rnds of the following for time:

15 Muscle-up’s

30 Strict Ring Dips

45 GHD Sit-up’s

60 Pistols

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Score = For Time

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2) Tabata the following:

a) Neutral Hold Rings

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March 2016

Workout of the Day, WOD – Thurs, 31 Mar 2016

By |March 31st, 2016|

Foam Roll/Trigger/Warm-up/Mobilise/Activate

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RX’ED WOD

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1) Front Squat 5-5-5-5-5 (75% 1RM across)

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Score = Load

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then…

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2) Complete 10 Rounds of:

5 m Walking Lunges (80kg/52kg)

50 DU’s

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TC = 12 min

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