CROSSFIT METCON 6 Rounds for time 5 Snatch (65/47.5kg) 10 DB Hang Power Clean + Jerk (L) (15/22.5kg) 10 DB Hang Power Clean + Jerk (R) (15/22.5kg) 20 Wall balls 200m Run
CROSSFIT PART A 12 min alternating EMOM 1] 1 Wall walk + 20 shoulder taps (focus on stabilizing your midline and maintaining a good vertical position) 2] 20 sec Arch hold + 10 Arch rocks 3] 6-8 Strict ring (to sternum) pull ups PART B Teams of 3 15 min AMRAP 3 Power...
CROSSFIT PART A Every 1:30 for 9min 3 Push Jerk @ 65% PART B Two sets for times of: 750m Row 20 Toes to Bar 40 Double KB Walking Lunges (Farmer’s Carry) (24/16 kgs) Rest the same length of time the first set took you – 1:1 Work:Rest Ratio PART C Tabata 20:10 Hollow...
CROSSFIT PART A Every 3 min for 18 min 5 Strict Dip (AHAP) Deadlift 1] 5 reps @ 70% 2] 4 reps @ 75% 3] 3 reps @ 80% 4] 2 reps @ 85% 5] 4 reps @ 80% 6] 5 reps @ 75% PART B 4 Rounds for max reps 40 sec on: 20 sec off Ball Slam Bike cal * Record total Ball slams and...
