CROSSFIT PART A 10 min Alternate EMOM 1] 5 Back Squat @ 30X1 2] 5 Bar dips (AHAP) PART B 12 min AMRAP 10 Pull ups 10 Ball slams (15/12) 10 KB Snatch R (24/16kg) 10 KB Snatch L (24/16kg)
CROSSFIT PART A 4 Rounds for quality 6 Seated Strict Press @ 2111 2/2 Turkish Get up PART B 5 Rounds ea 4 time 200m run 2 rounds of: 5 Push ups 10 SDHP (35/25kg) *1:30 rest between rounds
CROSSFIT PART A Every 1:30 for 4:30 3 High Hang Clean @ 50% Followed by… Every 1:30 for 4:30 High Hang Clean + Hang Clean @ 60% Followed by… Every 1:30 for 4:30 Hang Clean + Clean @ 70% PART B 4 x 2 min AMRAP 5 Pull ups 10 Goblet squats (24/16kg) 20 Double unders * 1...
CROSSFIT PART A 4 Rounds for quality 6-8 Bench Press @ 20X1 6-8 Ring Rows @ 2111 Side Plank x 45 sec ea side PART B 12 min alternate EMOM 1] 5 Power Snatch (50/35kg) 2] Max effort Overhead squat (50/35kg) 3] 10 Hand release Push...
CROSSFIT PART A 12 min alternating EMOM 1] 1-3 Muscle ups 2] 10-15m Handstand walk 3] 50 Double Unders PART B For time: 400m run 15 Strict chest to bar 400m run
CROSSFIT PART A 4 Rounds for quality 1] 3 Deadlifts to Knee + 1 Deadlift @ 70% 1RM *2 sec pause at the knee 2] 6/6 Bulgarian Split Squat @ 41X1 PART B For time 50 Thrusters (50/35kg) * 3 Burpees every time you put the bar...
