CROSSFIT PART A 16 min EMOM 1 Clean & Jerk @ 75% *Goal is technical perfection for all 16 reps PART B 2 min M/E Double Unders straight into… 5 Rounds for time 14 Kettlebell Snatch 7 Chest to bar pull ups 100m...
CROSSFIT PART A 12 min alternating EMOM 1] 1 Wall walk + 20 shoulder taps (focus on stabilizing your midline and maintaining a good vertical position) 2] 20 sec Arch hold + 10 Arch rocks 3] 6-8 Strict ring (to sternum) pull ups PART B Teams of 3 15 min AMRAP 3 Power...
CROSSFIT PART A Every 1:30 for 9min 3 Push Jerk @ 65% PART B Two sets for times of: 750m Row 20 Toes to Bar 40 Double KB Walking Lunges (Farmer’s Carry) (24/16 kgs) Rest the same length of time the first set took you – 1:1 Work:Rest Ratio PART C Tabata 20:10 Hollow...
CROSSFIT PART A Every 3 min for 18 min 5 Strict Dip (AHAP) Deadlift 1] 5 reps @ 70% 2] 4 reps @ 75% 3] 3 reps @ 80% 4] 2 reps @ 85% 5] 4 reps @ 80% 6] 5 reps @ 75% PART B 4 Rounds for max reps 40 sec on: 20 sec off Ball Slam Bike cal * Record total Ball slams and...
CROSSFIT PART A Every 3 min for 15 mins Pause Front squat @ 33X1 + 2 Front Squats @ 60-65% 10-15 V-sits (unbroken) PART B 4 x 2 min AMRAP 5 Power Snatches (45/30kg) 10 Push Press (45/30kg) Rest 2 minutes between sets, and complete a total of 4 sets for max...
