CROSSFIT PART A 12 mins for quality 5 Strict HSPU *Every 5 reps add 1” deficit using a box if needed. PART B 6 Rounds for time 8 Single arm KB squat L (24/16kg) 100m run 8 Single arm KB squat R (24/16kg) 100m...
CROSSFIT MET-CON PART A For time: 1-2-3-4-5-6-7-8-9-10 Thrusters 80/52.5 kg 200m Run between sets * 20min cap PART B 10min AMRAP 80/65 cal Bike 16 Double DB box step overs (2×22.5/15kg) M/E Burpee bar muscle up in remaining...
CROSSFIT PART A 10 mins to find Max unbroken set of strict chest to bar PART B 3 Rounds for time 12 bar facing burpees 6 squat snatches @ 60/42.5kg * 8 min cap
CROSSFIT PART A Every 3 mins for 15 mins 6 back rack walking lunge *Start @ 50% of 1RM squat clean and build across the 5 sets PART B 4 Rounds 10 Deadball over shoulder 30m Deadball carry 10 Deadball shoulder to overhead 30m Deadball carry * Use same weight across all...
CROSSFIT PART A 10min EMOM 1 Power Snatch + 1 Hang Snatch @70% of 1RM snatch *2 min before Part B PART B 10 min EMOM 1 Power clean + 1 Hang Clean + 1 Push Jerk @65% C&J 1RM PART C 7min AMRAP 3-6-9 etc Double KB Clean 25 Double...
