CROSSFIT PART A Every 1:30 for 15 min alternate between 1] 5/5 Handstand plate step ups 2] 3 Back Squats @ 70% + PART B Teams of 3 For time 1500m row 12 Rope climbs 90 Deadlifts (85/60kg) *1 partner must be holding the bar while 1 completes the reps and the other...
CROSSFIT PART A Every 1:30 for 3 sets 3 Hang Snatch Every 1:30 for 3 sets 2 Hang Snatch Every 1:00 for 3 sets 1 Hang Snatch *Increase weight across sets PART B 8 min AMRAP 2-4-6-8 etc Kettlebell Snatch (24/16kg) Front rack KB squat Overhead Kettlebell...
CROSSFIT Partner WOD For time: 400m run (together) 90 Wall balls (9/6kg ) 400m run 70 Burpee 400m run 50 Knees to Elbow 400m run 30 Pull ups 400m run * All runs to be together
CROSSFIT MET-CON PART A For time 1000m row or 2km bike 50 Dumbbell Thrusters (22.5/15kgs) 30 Chest to bar pull-ups *4 min rest PART B For time 30-20-10 Dumbbell snatch (22.5/15kgs) Burpee to target (6” above reach) *4 min rest PART C For time 1000m row or 2km bike 30...
CROSSFIT PART A Every 1:30 for 12 mins alternate between A] 2/2 Turkish Get ups B] 1-2 Rope climb PART B Buy in: 1km Row then 4 Rounds for time 6 Handstand Push ups 8 V-Sits 10 DB Snatch...
