CROSSFIT MET-CON 30 min AMRAP 500m Row 9 Lateral Burpee over bar 3 Clean and Jerk @ 85% 1RM 400m Run 12 Toes to Bar 1km Bike 6/6 Dumbbell Squat Snatch (22.5/15kg)
CROSSFIT PART A Every 1:30 for 13 sets 1: 1 Snatch Push Press + 2 Overhead Squat (pause for 2 sec in the bottom of each squat) 2-3: 2 High Hang Snatch @ 50-65% 4-5: 2 Hang Snatch @ 65-75% 6: 2 Snatch @ 75-85% 7: 1 Snatch @ 85-90% 8: 1 Snatch @ 90-95% 9: 1 Snatch @ 95%...
CROSSFIT PART A 10 mins to find Max unbroken Handstand Push ups (strict or kipping) PART B 15 min AMRAP 400m Run 10 Thrusters (55/40kg) 5 Bar Muscle ups
CROSSFIT PART A Every 2 min for 20 min Push Jerk or Split Jerk 1: 5 @ 50-60% 2: 4 @ 60-70% 3: 3 @ 75-85% 4: 1 @ 85-95% 5: 1 @ 95% 6-10: to find 1RM PART B 9 min EMOM 1] Double Unders 2] 200m Run 3] Chest to Bar * Score is total reps for each...
CROSSFIT PART A Every 2 min for 10 sets Front Squat 1: 5 @ 65-75% 2: 4 @ 75-80% 3: 3 @ 80-85% 4: 2 @ 85-90% 5: 1 @ 95% 6-10: to find todays 1RM PART B 3 x 2 min AMRAP 9 Air squats 5 Power Clean (45/35kg) * Rest 1 min between...
