CrossFit HQ 28.10.17 3 x 5min Rounds Max reps at each station: 0:00-2:00: 400m Run then M/E Double unders 2:00-3:00 DB push jerks (15/10kg) 3:00-4:00 Pull-ups 4:00-5:00 DB hang squat cleans *Rest 5 min between rounds.
CROSSFIT PART A 10min Alt EMOM 1] 16-10 Pistols 2] 5-10 unbroken HSPU PART B Teams of 3 15min AMRAP 3 Power Cleans (62.5/50kg) 6 Burpee Box Jump-Overs (24″/20″) *Swap after each round
CROSSFIT PART A 5 Rounds for quality 5 x Double KB Clean + Jerk (2 sec hold OH) 5 Strict Pull ups (AHAP) PART B For time: 5 Snatch @ 60% of 1-RM 5 Snatch @ 70% of 1-RM 5 Snatch @ 75% of 1-RM 5 Snatch @ 80% of 1-RM 5 Snatch @ 85% of...
CROSSFIT PART A Every 1:30 for 5 sets 3 Snatch Balance @ 75-80% Every 1:30 for 5 sets 5 Overhead Squat @ 70% PART B For time: Buy in: 1km Bike then 3 Rounds 12 Double Dumbbell Box step over 12 Double Dumbbell Shoulder to Overhead Cash Out: 1km...
CROSSFIT PART A 10 mins skills Toes to Bar PART B 3 cycles of x 2RFT 10 Toes to Bar 10 Overhead Lunges (52.5/35kg) 30 Double-Unders *Rest 2 min between cycles
CROSSFIT PART A Every 3:00 for 15 mins 5 Push Press @ 70% 30 sec Arch hold + 10 Arch rocks PART B For time 27-21-15-9 Squat cleans (42.5/30kg) 15-12-9-6 Ring dips
