CROSSFIT PART A 5 Rounds for quality 5 Strict Press @ 70% 3 Banded KB strict press @ 8181 PART B For time 1km row 20 Front Squats (50/37.5) 20 Toes to Bar 100 Double-Unders 20 Toes to Bar 20 Front Squats...
CROSSFIT PART A 10 min alternate EMOM 1] 3 Back squats @ 85% 2] 10-15 V sits PART B 3 Rounds for time 15 Burpees 20 Power cleans (55/45kg) 25 Wall balls *20 min cap
CROSSFIT PART A 3 min EMOM 3-Position Snatch @ 60% Straight into… Every 1:30 for 12 min Snatch Sets 1-3 = 2 rep @ 70% Set 4 = 1 rep @ 75% Set 5 = 1 rep @ 80% Set 6 = 1 rep @ 85% Set 7 = 1 rep @ 85-90% Set 8 = 1 rep @ 90-95% PART B 3 Rounds for Time 60 sec Hang on bar...
CROSSFIT PART A With a running clock: 0:00 – 50 Chest to bar 5:00 – 75 Wall balls 10:00 – 50 Shoulder to Overhead (60/42.5kg) 15:00 – 75 Box jumps (24/20″) 20:00 – 800 Meter Run
CROSSFIT PART A “Baseline” For time 500m row 40 squats 30 sit ups 20 push ups 10 pull ups * 10 min cap PART B 16 min EMOM 1] 20 Kettlebell Swings 2] 2 Wall walks 3] 10 Double KB Lunge (24/16kg) 4] 40 sec reverse...
