A. For Time 5-4-3-2-1 C&J @80% 1RM 50-40-30-20-10 DU B. 7 RFT 7 burpees Pull up 7 HSPU
Read more04/09/18
A. 10’ to find 1RM of: 1 Hang Power Snatch + 2 OHS B. 5 RFT 20 Russian Swing @24/16 20 Goblet Squat 10 Push Press Kb (R) 10 Push Press Kb (L)
Read more03/09/18
A. 10’ E2MOM Front Squat 2@70% 2@75% 2@80% 2@85% 2RM B. 3 RFT 30 GTOH @20/10 plate 20 Burpees on plate 20 Box jump @60/50 30 DU
Read more01/09/18
A. Core strength B. “CINDY” 20’ AMRAP 5 pull up 10 push up 15 air squat
Read more31/08/18
A. 12’ E2MOM Power Snatch 3@70% 3@75% 2×2@80% 2×2@85% B. 16’ AMRAP 5 Power Snatch @50/35 10 BB Lunges (Back Rack) @50/35 15 Cal Row
Read more30/08/18
A. Back Squat Every 2’30’’ for 3 rds 3@70% 3@75% 3@80% Then 4’ to find 3RM B. 15’ AMRAP 35 DU 20 Box Jump @60/50 5 HSPU
Read more29/08/18
A. 10’ to find : 5RM Power Clean UB TnG B. CrossFit Games Open 11.5 20’ AMRAP 5 Power cleans 65/45kg 10 Toes to bar 15 Wallballs @9/6
Read more28/08/18
A. Every 5’ for 3 rounds Row/Ski Erg/AB-Bike Erg/Run 1000/800/2000/800 B. For Time 50 STOH @40/25 70 Box Jump @60/50 90 DL @40/25
Read more27/08/18
A. In front of a clock set for 10’00” with a 50/35 Barbell… 1′ Squat Clean + Push Jerk 2′ 2 Squat Clean + 2 Push Jerk 3′ 3 Squat Clean + 3 Push Jerk … 10’ 10 Squat Clean + 10 Push Jerk B. 5 RFT 8 Pull ups 8...
Read more25/08/18
A. 10’ EMOM 5 Strict Pull Ups Scale reps if needed B. “Nancy” 5 RFT 400 m Run 15 OHS @40/30
Read more24/08/18
A. Every 90’’ for 12’ (9 sets) Snatch Deadlift 1×5 90% 1 RM Snatch 1×4 95% 1×3 100% 1×2 110% 1×1 120% 1×2 110% 1×3 100% 1×4 95% 1×5 90% B. For Time “Fran +” 21 Pull-ups 21 Thruster @50/35 15 C2B 15...
Read more23/08/18
A. 10’ EMOM 5 Strict HSPU Scale reps if needed B. 3 RFT 30 Box @60/50 12 HSPU kipping 12 American Swing @32/24 30 Wall ball @9/6
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