CROSSFIT PART A Every 2 min for 5 sets 5 Z-press @ 70% 1RM Strict Press PART B 10 Rounds each for time: 150m Row 8 hang squat clean @ 42.5/30kg *1min Rest
CROSSFIT PART A Every 3 min for 4 sets 8 Clean Pull @ 80% 1 RM clean PART B 15 mins minutes for quality: 10 strict pull ups 5 strict bar dips 15 V-sits 5 Strict Ring muscle ups (box assisted)
CROSSFIT PART A Every 3 min for 4 sets 8 Overhead Walking lunges (increase weight across the 4 sets) PART B For time 75 Bench press @ (60/42.5kg) * Complete 30-50 Double Unders every time you break
CROSSFIT PART A 5 min EMOM Snatch pull + Power snatch + Low hang power snatch + Snatch balance @70% 1RM Power snatch * 2min rest 5 min EMOM Clean pull + Power clean + Low hang clean + Push jerk + Split jerk @70% 1RM Power clean PART B 10 min for Quality 20 Ring rows...
CROSSFIT PART A 5 x 20 sec AMRep Strict Handstand Push up @ max deficit * 1 min rest between sets PART B 5 Rounds for time 400m run 30 Alternating DB snatch 22.5/15kg 15 wall balls * 25 min cap
CROSSFIT PART A Every 2 mins for 12 mins 3 Deadlift @70% 1RM PART B 5 x 1:30 AMRAP 12 DB Power cleans (2×22.5/15kg) 12 DB Shoulder to Overhead M/E DU in remaining time *Rest 1:30 between rounds
