CROSSFIT PART A Every 3 mins x 8 rounds: 1 Squat Snatch 1 Strict tempo HSPU *Snatch % = 60, 65, 70, 75, 80, 85, 90, 95 PART B 5 Rounds for Time: 5 Ring-Dips 10 Ring-Rows 20 Jumping Lunges
CROSSFIT PART A 5 Supersets of: 2 Deadlifts 1 Ring Pull-up (Tempo 5555) *Rest 3 mins PART B 10 min AMRAP: 28 Double-Unders 14 Alternating Dumbell Power Snatch (22.5/15kg) 7 Handstand Push-Up
CROSSFIT PART A 5 Superset of: 3 Bench Press 10 Beat Swings *Rest 3 mins PART B 12 min AMRAP: 6 Dumbbell Power Clean & Jerk (22.5/15kg) 12 Toes to Bar 18 Wall-Balls
CROSSFIT PART A Every 2 mins x 8 rounds: 2 Split Jerk @ 80-85% 30 sec Max Double-Unders PART B 10 min AMRAP: 12 cal Row 6 Ring Muscle-Ups 12 Deadlift (70/50kg)
