A. In team of two 5 RFT (30’ T.C.) 60 DU * 50 burpees ++ 400m run °° 30 pistols alt ## * each at the same time ++ total at the same time °° together ## split reps as needed
Read more28/09/24
27/09/24
A. 3 RFT (12’ T.C.) 15 Front Squat @30/25 50 DU 15 Push Press @30/25 50 Crossover B. For Time (16’ T.C.) 100 Cal monostructural 100 box jump over @60/50 1000 m run
Read more26/09/24
A. 15’ E3MOM Deadlift 10-8-5-3-1 Start @60% of 1RM of Deadlift B. 15’ AMRAP 15 Cal monostructural 12 hspu 9 single-arm Russian KB swings/arm @24/16
Read more25/09/24
A. 12’ E2MOM 1 Pause Front Squat + 1 Front Squat Start @70% 1RM Front Squat *Pause 3” in bottom position B. “THE CHIEF” 5 RDS 3’ AMRAP 3 power clean @60/40 6 push-up 9 air squat – Rest 1:00
Read more24/09/24
A. 10’ to find an heavy OHS from the floor B. 3 RFT (10’ T.C.) 15 C2B 10 OHS @75% of A. C. Midline 10’ AMRAP 20 seated leg raises (DB height off ground) 20 weighted glute bridges @20/15 20 dumbbell side bends/side @22,5/15
Read more23/09/24
A. 30’ E2MOM Shoulder press 3-3-3-3-3 Push press 2-2-2-2-2 Push jerk 1-1-1-1-1 B. CROSSFIT OPEN 12.1 7’ AMRAP Max burpees touch
Read more21/09/24
A. “Partner Small” 3 RFT (45’ T.C.) 1000/800m Row 50 burpees 50 box jump @60/50 800m Run – Partners break up the row, burpees, box jumps, and runs as needed; one partner moves at a time.
Read more20/09/24
A. 12’ E2MOM Power Snatch 5-5-4-3-2-2 Start from 60% of 1 RM Power Snatch B For Time (18’ T.C.) 5 RDS 12 alt box step-up @60/50 6 bar MU – Rest 2:00 5 RDS 12 alt box step-up @60/50 3 wall walk
Read more19/09/24
A. 12’ To find 3 RM of Thruster (from floor) B. 15’ AMRAP 10 Cal Monostructural 3 Thrusters @60/40 (no drop) 12 Cal/ 3 TH..14 Cal/ 3 TH..16 Cal/3 TH and so on (ad 2 cal every round)
Read more18/09/24
A. 15’ E3MOM Deadlift 5-5-5-5-5 Start @60% of 1RM of Deadlift B. 5 RFT (15’ T.C.) 10 Deadlift UB @100/70 30 wall-ball @9/6
Read more17/09/24
A. 18’ E3MOM 1 Pause Front Squat + 2 Front Squat Start @65% 1RM Front Squat *Pause 3” in bottom position B. For Time (11’ T.C.) 21-15-9 Pull-up DB clean and jerk/right arm @22.5/15 DB clean and jerk/left arm @22.5/15 C. Tabata Core 8 rds...
Read more16/09/24
A. 16’ E2MOM Power Clean & Push Jerk 4-4-3-3-2-2-1-1 Start from 60% of 1 RM Power Clean B. For Time (14’ T.C.) 10-20-30-40-50 Sit Up Lunges alt KB Goblet position @24/16 C. 6′ E30″MOM death by burpees
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