CROSSFIT PART A Every 2:30 for 5 sets 3 Strict Press @ 85% 20 sec Arch hold + 10 Arch rocks PART B CrossFit HQ 10.06.17 5 rounds for reps of: 1 min Box jumps 1 min Wall balls 1 min Row (calories) 1 min...
CROSSFIT PART A 10 mins skill Handstand Walking skills/drills PART B 20 min AMRAP 50 Double Unders 15 ft Handstand Walk 15 Front Squats (50/35kg) 15 ft Handstand Walk
CROSSFIT PART A 12 min EMOM 1] 15/12 cal Bike 2] 200m Run 3] 20 Box jump overs PART B Every 1:30 for 3 sets 3 Snatch Balance @ 80% Snatch 1RM Every 1:30 for 3 sets 3 Overhead Squat @ 80% OHS 1RM Every 1:30 for 3 sets 3 Hang Snatch @ 80% Snatch...
CROSSFIT PART A Every 1:30 for 3 sets 1 High Hang Clean + 1 Hang Clean + 1 Clean @ 60-65% Every 1:30 for 3 sets 1 Hang Clean + Clean @ 70- 80% Every 1:30 for 3 sets 1 Clean @ 85%+ PART B 5 rounds for time 5 Thrusters (60/45kg) 10 Toes to Bar 50 Double...
CROSSFIT PART A Every 4 mins for 4 rounds Record time for each 2 Rope Climb 10 Double DB Power Clean (20/12.5kg) 12 Jumping lunges 200 m sprint * Record time for each * Rest remainder of the 4 minutes PART B For time 40-30-20 Wall balls 20-15-10 Box...
CROSSFIT PART A 5 Rounds for quality 5 Strict Pull ups (AHAP) 20sec Hollow hold + 10 Hollow rocks PART B 10 min AMRAP 1 Deadlift (52.5/35kg) 1 Hang Power Clean 1 Front Squat 1 Push Press (You must perform 5 Burpees any time the weight settles on the...
