CROSSFIT PART A Every 1:30 for 13 sets 1-2: 2 Hang Muscle Clean + 2 Front Squat (pause for 2 sec in the bottom of each squat) 3-4: 2 High Hang Clean @ 55-65% 5: 2 Hang Clean @ 65-75% 6: 2 Clean @ 75-85% 7: 1 Clean @ 85-90% 8: 1 Clean @ 90-95% 9: 1 Clean @ 95% 10-13:...
CROSSFIT PART A Every 2 min for 20 min Push Press 1: 5 @ 60-70% 2: 4 @ 70-80% 3: 3 @ 85-90% 4: 2 @ 90-95% 5: 1 @ 95% 6-10: to find 1RM PART B For time 1km Bike 20 Alternating Dumbbell Snatch 500m Row 20 Alternating Dumbbell Snatch 1km...
CROSSFIT PART A Every 2 min for 20 min Front Squat 1: 5 @ 60-70% 2: 5 @ 70-80% 3: 3 @ 80-85% 4: 2 @ 85-90% 5: 1 @ 95% 6-10: to find 1RM PART B 7 min AMRAP 30 Double Unders 15 Burpees 15 Wall...
CROSSFIT MET-CON For time: 5 Rope climbs 10 Thrusters (62.5/42.5kg) 15 Chest to Bar 20 Cleans (62.5/42.5kg) 25 cal Row 30 Walking Lunges 35 Ab mat sit-ups 40 Air squats 35 Sit ups 30 Walking Lunges 25 cal Row 20 Cleans (62.5/42.5kg) 15 Toes to bars 10 Thrusters...
CROSSFIT PART A Every 1:30 for 10 sets 1 Power Snatch + 1 Hang Snatch + 1 Overhead Squat PART B For time: 60 Ab mat sit-ups 20 D-Ball squats (65/45kg) * Must swap shoulder every 2 reps *10 min cap
