WoD - Thursday 12th May, 2025

Today is the third and final workout from the affiliate cup. It’s a heavy day and a cheeky one! Take as many attempts as you like, and lift HEAVY!!!

CrossFit Cardiff WoD
Workout 3
In 20 minutes establish
1 rep max front squat
1 rep max hang power clean

WoD - Wednesday 11th May, 2025

Mid-week and another affiliate cup workout. One with a little twist and already kind of tested.
Kind of as I altered some of the movements due to doing 1 million of them the days before I tested.

My version:
Complete as many reps as possible following the interval of:
2 minutes of work, 1 minute rest
2 minutes of work, 1 minute rest
2 minutes of work, 1 minute rest
3 minutes of work

Rounds 1 and 2
15 Toes to bar
15 Overhead squats (52/34kg)
Max calorie echo bike

Rounds 3 and 4
15 Calorie echo bike
15 overhead squats (52/34kg)
Max rope climbs

Your version…

CrossFit Cardiff WoD
Workout 2
Complete as many reps as possible following the interval of:
2 minutes of work, 1 minute rest
2 minutes of work, 1 minute rest
2 minutes of work, 1 minute rest
3 minutes of work

Rounds 1 and 2
15 Toes to bar
15 Overhead squats (52/34kg)
Max calorie row

Rounds 3 and 4
15 Calorie row
15 Overhead squats (52/34kg)
Max bar muscle ups