December 21, 2018

WOD 1

4 Rounds for quality

10 Jack knives

:10 Hollow hold

100ft suit case carry

WOD 2

Weighted step up

5x5/leg

WOD 3

10:00 AMRAP

10 Hang power clean 35/50kg

10 Bar facing burpee

10 DB hang snatch 15/22.5kg

10 Box jump 20/24"

December 20, 2018

 WOD 1

5 Rounds

8 DB bench press

8 Bent over row

WOD 2

'Shana's leaving WOD'

In Pairs

10 Rounds

225/250m Row

100ft Sandbag carry 30/50kg

(20:00 Cap)

December 19, 2018

WOD 1

A. Coach led snatch technique

B. 10:00 to hit snatch singles - Build if form is good

WOD 2

15:00 AMRAP

15 Kettlebell swings 16/24kg

36ft walking lunge

15 Air squats

36ft bear crawl

December 18, 2018

WOD 1

Strict press

4x5 (build)

Push press

4x5 (across)

WOD 2

3 Rounds - 4:00 AMRAP

9-6-3

DB STOH/per arm 15/22.5kg

Burpee box jump over 20/24"

In remaining time:

AMRAP 50ft Shuttles

(3:00 Rest)

December 17, 2018

WOD 1

EMOM x 15

1) 10 Deadlift 50%

2) 10 DB Front squat

3) Rest

WOD 2

4 Rounds for time:

40 Double unders

20 Wall balls 6/9kg

10 Power cleans 40/60kg

(15:00 Cap)

December 14, 2018

WOD 1

4 Rounds

Strict press - Near max set at 75%

8-10 Single arm DB row/side

WOD 2

3 Rounds

3:00 AMRAP

450/500m Row

In remaining time, AMRAP

GTOH 45/70kg

(3:00 Rest)

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Previous weeks...

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

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