A. 8’ Rope Climb Practice (regular, legless, L-sit) B. 8’ HS Walk Practice (pregression and regression) C. 4 RFT (18’ T.C) 500m Row (30/21 Cal AB) 25 Kb American Swing @24/16 15 TTB
Read more18/11/21
A. 8’ EMOM 2 Strict Shoulder Press find 2 heavy presses 8’ EMOM 1 Push Press find an heavy single B. 12’ AMRAP 20 DB Front Rack Lunges @2×22,5/15 15 Bar Complex (1ttb+1pullup) 10 DB Power Clean @2×22,5/15
Read more17/11/21
A. 16’ E2MOM (8 sets): 2 Clean Lift-Offs + Power Clean + Jerk add load every sets B. For Time (15’ T.C) 60/42 Cal Row 50 GTOH @40/30 60/42 Cal AB
Read more16/11/21
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 @ 80% B. 5 RFT (12’
Read more15/11/21
A. 6’ E90’’MOM (4 sets) 2 High Hang Snatch @60-70% then 6’ E90’’MOM (4 sets) 1 Hang Snatch @ 75-85% then 6’ E90’’MOM (4 sets) Snatch @85%+ B. 15’ E5MOM (3 sets) 500m Row (30/21 cal AB) 30 Box Jump Over @60/50
Read more13/11/21
A. in team of two partner alt. task 16’ AMRAP 30 DU 10 Front Squat @70/45 10 TTB 4’ rest B. in team of two, For Time (14’ T.C.) 1000m Row (60/48 cal AB) 15 Burpees Box Jump Over @60/50 30 Pull up 60 DB Snatch Alt @22,5/15 Athele B will begin...
Read more12/11/21
A. 12’ E2MOM Deadlift *Set 1 – 50% x 8 reps *Set 2 – 60% x 6 reps *Set 3 – 70% x 4 reps *Set 4 – 80% x 2 reps *Set 5 – 90% x 2 reps *Set 6 – 95% x 2 reps 2’ rest *Set 7 – find 1 RM B.
Read more11/11/21
A. in a 5’ window get to your 85% squat clean then in 6’ find 1 RM of 1 Squat Clean + 3 Hang Squat Clean + 6 Front Squat. B. 10’ AMRAP 5 Burpees Box jump over @60/50 10 Pistols Alt 5 Bar Mu
Read more10/11/21
A. 20’ E2MOM (10 sets): 2 Hang power Snatch + OHS add load every sets B. 8’ AMRAP 5 Power Snatch @60/40 10 Burpees Box Jump over @60/50
Read more09/11/21
A. 20’ E2MOM (10 sets): 2 Clean Lift-Offs + Power Clean add load every sets B. For time (10’ T.C.) 1000m Row (60/48 cal AB) 60 KB Lunges Farmer’s Carry @24/16 120 DU
Read more08/11/21
A. 12’ E2MOM (6 sets): Back Squat *Set 1 – 5 reps @ 55% *Set 2 – 5 reps @ 65% *Set 3 – 3 reps @ 75% *Set 4 – 2 reps @ 85% *Set 5 – 2 reps @ 90% *Set 6 – 1 rep @ 95% 2’ Rest Then 6’ E3MOM (2
Read more06/11/21
A. In team of two DOUBLE “CrossFit Games Open Workout 17.1” (T.C. 40’) For time: 20 Dumbbell Snatches @22.5/15 30 Burpee Box Jump-Over @60/50 40 Dumbbell Snatches 30 Burpee Box Jump-Overs 60 Dumbbell Snatches 30 Burpee Box Jump-Overs 80 Dumbbell...
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