CROSSFIT PART A Every 1:30 for 10 sets 1 Power Snatch + 1 Hang Snatch + 1 Overhead Squat PART B For time: 60 Ab mat sit-ups 20 D-Ball squats (65/45kg) * Must swap shoulder every 2 reps *10 min cap
CROSSFIT Partner WOD 25 min AMRAP 1km Row 100 Double KB Deadlifts 100m Farmer’s Carry (same weight as 50 Single KB front rack Walking Lunges 50 Single KB Push Presses (same weight as lunge)
CROSSFIT PART A Every 2 min for 20mins: 5 Deadlift + 3 Power clean + 1 Hang clean *Build to heavy, not TnG. Full squat on hang clean. PART B 3 Rounds for time 20 Jumping lunges 20 Hand release Push ups 20 Box Jump...
CROSSFIT PART A Every 2 min for 14 min Back Squat Set 1: 5 @ 70-75% 2: 5 @ 75-80% 3: 3 @ 80-85% 4: 2 @ 85-90% 5-7: 2 @ 90-95% PART B 12 min AMRAP 10 Wall Balls 10 Dumbbell Snatch (alternating) 10 V-sits 100m...
CROSSFIT MET-CON For time: 100 Double unders 27 Toes to bar 21 Lat bar burpees 15 Power cleans (70/50kg) 100 Double unders 21 Toes to bar 15 Lat bar burpees 9 Power cleans (90/60kg) 100 Double unders 15 Toes to bar 9 Lat bar burpees 3 Power cleans (110/70kg) *30 min...
