CROSSFIT PART A 8 min AMRAP 100 Double Unders 20 Shoulder to Overhead (65/45kg) 30 Partner med ball sit ups (10/6kg) PART B Hero WOD “Holleyman” Partner workout 30 Rounds for time: 5 Wall balls 3 Strict HSPU 1 Power clean @ 100/70kg * Swap after each...
CROSSFIT MET-CON PART A For time 50 Alternating Pistols 40 American swings (32/24kg) 30 Burpees Box Jump over (30/24”) 20 Deadlifts (120/85kg) 10 Strict Chest to Bar * 5 min rest PART B 30-20-10 reps for time Burpee over DB Alternating Hang DB Snatch...
CROSSFIT PART A Every 3 min for 12 min 8 Deadlifts @70% 1RM *reset each rep* PART B For time: 30 Double DB Box step overs (22.5/15kg) and (24/20”) 3km Bike
CROSSFIT PART A Every 3 min for 15 min 5 Strict HSPU @ the highest possible deficit for you to maintain across all 5 sets. PART B Every 2 min for 10 mins 200m run 30 double unders
CROSSFIT PART A Every 3 min for 18 min 3×2 back squat @80% 3×10 back squat @65% PART B 15 min alternating EMOM 1] 15/12 cal Bike 2] 15/12 cal Row 3] Rest
CROSSFIT PART A 10:00 to build to Max weight strict pull up PART B 3x AMRep sets Unbroken Pull ups @ 50 % of the max weight (the set ends when you break) * Rest 1 minutes between efforts PART C 8min AMRAP 21-15-9 Power cleans @ 40% Bike cal – then – max...
