March 15, 2020

Monday

WOD 1
Bench press
5x5 (across) :1 pause at chest

WOD 2
15:00 AMRAP
10 Power clean 35/50kg
10 Pull ups
10 STOH
10 Bar over burpee

Tuesday 

WOD 1
Back squat
4x10 70%

WOD 2
AMRAP 1:30 x 6 Rounds
A) 15/20 Cal row + AMRAP KB Front squat 16/24kg
B) 15/20 Cal Bike erg + AMR...

March 9, 2020

MONDAY 

WOD 1
Back squat
8 at 65%
8 at 70%
8 at 75%
8 at 80%

WOD 2
Every 6:00 x 3
15/20 Cal bike - standing damper 8/10
Then, 15-10-5
Wall balls 6/9kg
Hang power clean 30/42.5kg

Score - each round for time

TUESDAY 

WOD 1
EMOM x 10:00
1) AMRAP -1 wide grip strict pull up
...

March 1, 2020

MONDAY

WOD 1
4 Sets
6 Single arm KB strict press/side
5 Strict leg raises
6 Bent over barbell row

WOD 2
AMRAP 20:00
1:00 on/1:00 off
10 Chest to bar pull ups
10 Burpee box jump overs 20/24"
10 Clean and jerk 30/42.5kg

TUESDAY


WOD 1
Back squat
10 at 70%
8 at 75%
2x6 at 8...

February 23, 2020

MONDAY

WOD 1
Back squat
8 at 70%
8 at 75%
6 at 80%
6 at 85%

WOD 2
AMRAP 15:00
15 Wall balls 6/9kg
15 Pull ups
15 DB front squat 15/22.5kg
15 Hand-release push ups

TUESDAY

WOD 1
EMOM x 10:00
2 Power clean + Jerk
5:00 build, 5:00 across
- Heavier than last week

WOD 2
EM...

February 16, 2020

MONDAY

WOD 1
Back squat
10 at 65%
8 at 70%
8 at 75%
8 at 80%

WOD 2
Every 4:00 x 4
225/250m Row
10 Front squat 45/70kg

- Slowest round = score

TUESDAY

WOD 1
EMOM x 10:00
3 Power clean + Jerk
5:00 Build, 5:00 across

WOD 2
AMRAP 20:00
1:00 on, 1:00 off x 10
10 Power sna...

February 9, 2020

MONDAY

WOD 1
5 Sets
3 Deadlift (70%) with neutral grip
6 Tempo DB strict press 41X1

WOD 2
Every 8:00 x 3
A. 3 Rounds
10 Clean and jerk 30/42.5kg
12 Toes to bar

B. 3 Rounds
10 Power snatch 30/42.5kg
12 Bar facing burpee

C. 3 Rounds
10 Hang power cleans 30/42.5kg
35 Do...

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March 15, 2020

March 9, 2020

March 1, 2020

February 23, 2020

February 16, 2020

February 9, 2020

February 2, 2020

January 26, 2020

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CrossFit Panic

 

Unit 24-26 Pate Road, Melton Mowbray, Leicestershire, LE13 0RG

Contact

info@crossfitpanic.com

 

07944214971

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