AFSCrossFit, Andover-WOD: Monday 12 May

Read more at www.afscrossfit.com

Strength:

Ankle mobility and bs 2×2@100%

WOD:

DWF Final WOD

10 x Muscle Ups

30 x STOH

50 x BF Burpees

70 x Double Unders

AFSCrossFit, Andover-WOD: Monday 12 May

AFSCrossFit, Andover- WOD: Friday 9 May

Read more at www.afscrossfit.com

Strength:

Hip mobility and bs 6×2@80%

Skill:

Pistols 3×20 alternating leg

WOD:

AMRAP 10minutes

5x deadlifts 140/100

200m run

30s rest

N.B scale deadlift to 110/70 or 70/40 if needed. This should be tough though

AFSCrossFit, Andover- WOD: Friday 9 May

AFSCrossFit, Andover-WOD: Thursday 8 May

Read more at www.afscrossfit.com

Strength:

Max clean and jerk in 15mims

WOD:

In a pair

5 ring dips

200m row

5 ring dips

10 push ups

400m row

5 dips

10 push ups

15 burpees

600m row

5 dips

10 push ups – 15 burpees – 20 squats – 800m row – 5 dips – 10 push ups 15 burpees – 20 squats – 25 sit ups – 1k row- 5 dips – 10 push ups – 15 burpees – 20 squats – 25 sit ups – 800m row  – continue back down to 200m row – 5 ring dips

AFSCrossFit, Andover-WOD: Thursday 8 May

AFSCrossFit, Andover-WOD: Wednesday 6 May

Read more at www.afscrossfit.com

Strength:

Thorasic mobility and bs 3×3@95%

Skill:

L-sit holds accumulate 2 mins on paralettes or rings

WOD:

3rds

7 thrusters @60/40

7 sit ups with 20kg plate into

3 rds of

7x power cleans

7x overhead walking lunge with plate

if you have anytime left on a 12min clock then complete as many wall balls as possible

AFSCrossFit, Andover-WOD: Wednesday 6 May

AFSCrossFit, Andover-WOD: Tuesday 6 May

Read more at www.afscrossfit.com

Strength A):

Snatch high pull + hang snatch high pull + hang snatch heavy complex

12mins Timecap

Strength B):

Est 1 rep max Shoulder Press

WOD:

Mini Eva

3rds

Run 800m

30x KB swing

30x pull ups

25min time cap

N.B: (KB is 32/24 where possible but be sensible it’s a lot of grip work)

 

AFSCrossFit, Andover-WOD: Tuesday 6 May

AFSCrossFit, Andover-WOD: Monday 5 May

Read more at www.afscrossfit.com

Strength:

6×2 Back Squat @ 80%

Skill:

20:10 protocol – burpees start with 3 reps in first 20s increase each interval by 2 reps until you fail go back to 3 repeat this for 10mins.

WOD:

21-15-9-6-3

HSPU / front squats 60/40

scale to push ups and /or 45/30

20min cap

 

AFSCrossFit, Andover-WOD: Monday 5 May

AFSCrossFit, Andover-WOD: Friday 2 May

Read more at www.afscrossfit.com

Strength:

Ankle mobility and bs 4×4@90%

Skill:

Perform 5 box jumps after each set of squats

WOD:

3 rounds

20 oh walking lunge steps with 20kg plate

20 KB snatches alternating arm 24/16

20 wall balls

AFSCrossFit, Andover-WOD: Friday 2 May