CROSSFIT PART A 15 min EMOM 1-5] 1 High Hang clean @ 60% 6-10] 1 Mid hang clean @ 65% 11-15] 1 Low Hang clean @ 70% PART B Partner WOD For time 30 Shoulder to Overhead (60/42.5kg) 30 Synchro Burpees over bar 30 Strict Chest to Bar 30 Shoulder to Overhead...
CROSSFIT PART A Every 2 min for 5 sets 3 Strict press @ 70% 10/10 DB front raise PART B 5 Rounds each for time 24 Double unders 8 Snatch (35/25kg) 8 Overhead squat (35/25kg ) 24 Double unders * Rest 2 mins between...
CROSSFIT PART A Every 3 min for 4 sets 8 Clean Pull @ 80% 1 RM clean PART B 15 mins minutes for quality: 10 strict pull ups 5 strict bar dips 15 V-sits 5 Strict Ring muscle ups (box assisted)
CROSSFIT PART A Every 3 min for 4 sets 8 Overhead Walking lunges (increase weight across the 4 sets) PART B For time 75 Bench press @ (60/42.5kg) * Complete 30-50 Double Unders every time you break
