CROSSFIT PART A Four rounds for Max cals 20 sec Bike * 40 sec rest 20 sec Row * 40 sec rest PART B “HOPE” 3 Rounds 1 min max reps at each 1] Burpees 2] Power Snatch (35/25kg) 3] Box Jumps 4] Thruster (same) 5] Chest to bar 6]...
CROSSFIT PART A Three Super sets of: 8/8 Bulgarian Split Squats @ 31X1 8 Strict Handstand Push-Ups @ 20X1 *Rest 90 seconds PART B 12 min AMRAP 1 Rope climb (at the start of each round) 5-10-15 etc Wall Balls Kettlebell Snatch Sit...
CROSSFIT PART A Every 2 min for 2 sets 3 Overhead Squat (pause for 2 sec in the bottom of each squat) Every 1 min for 2 sets 2 High Hang Snatch @ 50-65% Every 1 min for 2 sets 1 Hang Snatch @ 65-75% Every 1 min for 2 sets 1 Snatch @ 75-85% Every 1 min for 6 sets 1...
CROSSFIT ALL Partner WOD’s (alternate after complete rounds) PART A 8 min AMRAP 8 Deadlifts (100/70kg) 8 Chest-to-Bar Pull-Ups *Rest 4 min PART B 8 min AMRAP 8 Burpee Box Jump-Overs (24″/20″) 8 Ring Dips *Rest 4 min PART C 8 min AMRAP 8 Ground to Overhead...
CROSSFIT PART A 2 min for 8 sets: 3 Front Squat + 1 Split Jerk PART B For time 500m Bike 250m Row 200m Run 1km Bike 500m Row 400m Run *5 Burpees between each movement
