WOD - Wed 6th Feb
Torian CrossFit EMOM for 30:
1. 3 Rope climbs 15’
2. 15 Thrusters 42.5/30
3. 25 Ab mat sit-ups
4. 15 Handstand push-ups
5. Rest Torian Strength A1)
Power Snatch
3, 2, 2, 2, 2
@ 80, 85, 85, 85, 85% A2)
Supine Row
4 X 10 B1)
Push Press
3, 3, 2, 2, 2
@ 75, 75, 90, 80, 80% B2)
Deadlift
5 X 10 @ 60%
WOD - Tue 5th Feb
Torian CrossFit A)
Every :30 for 10:
1 Power clean and jerk B)
AMRAP in 15:
9 Power clean 62.5/42.5
12 Toes to bar
15 Lateral bar burpees Torian Gymnastics Core Conditioning
Bar Muscle Up
WOD - Mon 4th Feb
Torian CrossFit 10 Rounds for reps:
AMRAP in 1:
15/12 cal Bike erg (standing, damper 10/8)
Max rep Alt DB snatch 20/15
*Rest 2:00 b/t rounds Torian Strength A1)
Power Clean & Jerk
3, 2, 2, 1, 1
@ 80, 85, 85, 90, 90% A2)
EX to Press
4 X 5 B1)
Front Squat
5, 5, 5, 5, 5+
@ 65, 70, 75, 80, 85% B2)
Arnold Press
4 X 10
WOD - Sat 2nd Feb
Torian CrossFit Three rounds for time of:
Run 400m
21 Kettlebell swings 24/16kg
12 Pull-ups Then at the 22 minute mark, athletes will have 90 seconds to establish a 1 rep max Shoulder to Overhead.
