A. 10’ Ring MU Practice B. 5 RFT (20’ T.C.) 500m Row (30/21 Cal AB) 9 TTB 6 C2B 3 Bar MU
Read more02/12/21
A. 15’ To Find 1 RM of the following complex 1 Power Snatch + 1 Hang Squat Snatch + OHS B. For Time (15’ T.C.) 21-15-9 Hang Squat Snatch @50/35 Burpees lat BB
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A. 15’ To Find 1 RM of Cluster B. “CrossFit Open Workout 17.5” 10 RFT (18’ T.C.) 9 Thrusters @40/30 35 DU
Read more30/11/21
A. 12’ E2MOM (6 sets): Back Squat *Set 1 – 6 reps @ 65% *Set 2 – 4 reps @ 75% *Set 3 – 2 reps @ 80% *Set 4 – 2 reps @ 85% *Set 5 – 1 rep @ 90% 2’ Rest then Back Squat Max Reps @ 90% B. 12’ AMRAP 12
Read more29/11/21
For Time (35’ T.C.) 12 Days of suffering 1-. 35 DU 2-. Bar MU 3-. Burpees Box jump @60/50 4-. DB Thrusters (2+2) @22.5/15 5-. C2B 6-. DB Push Press (3+3) 7-. KB American Swing @24/16 8-. DB Snatch Alt 9-. TTB 10-. DB Lunges 11-. Push Up 12-...
Read more27/11/21
In teams of three, alternating task A. 15’ AMRAP 5 Burpee 5 Box Jump-Overs @60/50 5 Thrusters @70/45 UB 30 Double-Unders 5’ Rest B. 15’ AMRAP 7 Burpee 7 Box Jump-Overs @60/50 7 Push Press @70/45 UB 7 Push Up same barbell load for two workout
Read more26/11/21
A. 40’ E10MOM (4 sets) 500m Row 15 Burpee Box Jump-Overs @50/60 20 DB Snatches @22.5/15 500m Row
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A. 12’ E2MOM (6 sets): Back Squat *Set 1 – 6 reps @ 65% *Set 2 – 4 reps @ 75% *Set 3 – 2 reps @ 80% *Set 4 – 2 reps @ 85% *Set 5 – 1 rep @ 90% 2’ Rest then Back Squat Max Reps @ 85% B. 12’ AMRAP 1500m
Read more24/11/21
A. 10’ HSPU practice B. 20’ E5MOM (4 sets) 500m Row (30/21 cal AB) set 1 5 Deadlift @100/70 set 2 5 Power Clean @100/70 set 3 5 Front Squat @100/70 set 4 5 Squat Clean @100/70
Read more23/11/21
A. 15’ To Find 1 RM of Power Clean B. For Time (8’ T.C.) 9-7-5 DB Thrusters @2×22.5/15 Ring Mu 2’ rest 8’ AMRAP Row for Max cal
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A. 18’ E3MOM Deadlift *Set 1 – 65% x 6 reps *Set 2 – 75% x 4 reps *Set 3 – 85% x 2 reps *Set 4 – 90% x 1 rep *Set 5 – 95% x 1 rep *Set 6 – 100% x 1 rep B. 3 RFT (15’ T.C.) 500m Row 40 DU
Read more20/11/21
In team of two partners alternate whole rounds A. 10’ AMRAP 10 Push Press @50/35 5 Burpees Over the Barbell 5’ Rest B. 10’ AMRAP 150m Row 15 Russian KB Swings (heavy) 5’ Rest C. 10’ AMRAP 10 Front Squat @50/35 5 HSPU
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