A. 6’ E90’’MOM (4 sets) 2 High Hang Snatch @50-65% then 6’ E90’’MOM (4 sets) 1 Hang Snatch @ 65-80% then 6’ E90’’MOM (4 sets) Snatch @80%+ B. 3 RFT (12’ T.C.) 500m Row (30/21 Cal AB) 20 Single DB Devil Press @22.5/15
Read more04/11/21
A. 16’ E2MOM (8 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% *Set 7 – 2 reps @
Read more03/11/21
CROSSFIT TOTAL “Blindosbarra Version” A. 10’ To find 3 RM of Shoulder Press B. 10’ To find 4 RM of Back Squat C. 10’ to Find 5 RM of Deadlift 2’ rest D. 3’ max reps of burpees Score: A, B, C, (A+B+C), D
Read more02/11/21
A. 8’ EMOM 1 Shoulder press add load every sets, start from 55% 2’ rest 6’ E2MOM 1 Shoulder press build to a new 1-RM B. 4 RDS 2’ AMRAP 6 Push Press @60/40 UB 12 Push Up 2’ Rest
Read more30/10/21
A. in team of two 35’ AMRAP “DT”: 12 Deadlift 9 Hang Power Clean 6 Push-Jerk Followed by. . . 400 m Run *Add one round of “DT” after every 400 m run. load @70/45 each team can split the barbell section as they wish. the...
Read more29/10/21
A. 10’ E2MOM Deadlift *Set 1 – 50% x 8 reps *Set 2 – 60% x 6 reps *Set 3 – 70% x 4 reps *Set 4 – 80% x 3 reps *Set 5 – 90% x 2 reps B. For max Cal 3’ of AB/Row/SkiErg/BikeErg 4’ Rest then 8’ AMRAP: 5 C2B 10 HSPU
Read more28/10/21
A. 10’ E2MOM 5 Strict Shoulder Press add load every set B. 8’ AMRAP 10 Burpees 20 Push Press @40/30 10 Pull Up 2’ Rest 8’ AMRAP 10 Burpees 20 Front Squat 10 Pull up
Read more27/10/21
A. 12’ E2MOM 5 OHS add load every set B. For Time (15’ T.C.) 60 Wall Ball @9/6 100 DU 50 Wall Ball 80 DU 30 Wall Ball 40 DU
Read more26/10/21
A. 10’ E2MOM (5 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% Then 4’ E2MOM (2 sets) Back Squat x 5 reps @ 80% B.
Read more25/10/21
A. Front Squat 10’ E2MOM *Set 1 – 5 reps @ 55% of 1-RM *Set 2 – 5 reps @ 65% *Set 3 – 3 reps @ 75% *Set 4 – 2 reps @ 85% *Set 5 – 2 reps @ 90% Then 4’ E2MOM Front Squat 5 reps @ 80% B. 5 RFT (15’
Read more23/10/21
A. In team of two 30’ AMRAP 200 DU 175 Push Press @35/25 150 Wall Ball @9/6 125 double KB DL @2×24/16 100 Box Jump Over @60/50 75 KB Am Swing @24/16 50 Pull Up 25 KB Blasphemy Maker @2×24/16 Every 3’ perform 10 Burpees in syncro
Read more22/10/21
A. In a 12’ Window find 1 RM of the following complex: 1 Clean (power or squat) + 4 Front squat B. 6 RFT (20’ T.C.) 400m Run 12 Pull Up 6 Front Squat @80/55
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