CROSSFIT PART A 5 min EMOM Snatch pull + Power snatch + Low hang power snatch + Snatch balance @70% 1RM Power snatch * 2min rest 5 min EMOM Clean pull + Power clean + Low hang clean + Push jerk + Split jerk @70% 1RM Power clean PART B 10 min for Quality 20 Ring rows...
CROSSFIT PART A 5 x 20 sec AMRep Strict Handstand Push up @ max deficit * 1 min rest between sets PART B 5 Rounds for time 400m run 30 Alternating DB snatch 22.5/15kg 15 wall balls * 25 min cap
CROSSFIT PART A Every 2 mins for 12 mins 3 Deadlift @70% 1RM PART B 5 x 1:30 AMRAP 12 DB Power cleans (2×22.5/15kg) 12 DB Shoulder to Overhead M/E DU in remaining time *Rest 1:30 between rounds
CROSSFIT PART A Every 2 min for 3 sets 3 Back squat @ 83% Every 3 min for 3 sets 10 back squat @ 70% PART B 15 min Alternating EMOM 1] 18/15 cal Bike 2] 18/15 cal Row 3] Rest
CROSSFIT PART A 3 min AMRAP Weighted strict chin-ups (supinated grip) *Choose a weight/band you can achieve 15-25 reps * 90 sec rest 3 min AMRAP Ring rows PART B Partner WOD For time: 50 cal Row 50 Deadlifts (80/52.5kg) 50 Box jump overs 24/20” 50 Wall balls 50 Strict...
