A. 15’ work on Hs Walk Or Hspu B. “Mary” 20’ AMRAP 5 Handstand Push-ups 10 One legged squats, alternating 15 Pull-ups
Read more23/10/19
A. 12’ E2MOM Deadlift x 3 reps * Set 1 – 50% 3-RM x 5 reps * Set 2 – 75% 3-RM x 3 reps * Set 3 – 85% 3-RM x 2 reps * Set 4 – 90-95% 3-RM x 1 rep * Set 5 – Test 3-RM * Set 6– Exceed Set 5
Read more22/10/19
A. In a 15’ find 1RM of Power Snatch B. “vengeance” 7 RFT 4 Power Snatches @60/40 6 Power Cleans 9 Deadlifts
Read more21/10/19
A. 10’ E2MOM Power Clean 1.1.1 Build in weight during sets B. For time: Row 1000 m then 3 RDS 12 Thrusters @50/35 30 DU
Read more19/10/19
A. For Time In team of Three 5K Row Then Karen 150 Wall Ball @9/6 Then Elizabeth 21-15-9 Squat Cleans @60/40 Ring Dips
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20.2
Read more17/10/19
A. 12’ E2MOM Front Squat -5 @50% -3 @75% -3 @80% -2 @88% -1 @90% 10 @65% B. 4 RDS In a 3’ Window 25 American Swing @24/16 30 Sit ups Max Reps of DU 2’ Rest
Read more16/10/19
A. 10’ AMRAP Rope Climb (skill) 2’ Rest B. 10 RFT of Easy Cindy (10’ T.c.) 3 Pull up 6 Push up 9 Air Squat 2’ Rest C. For Time (10’ T.c.) Rowing Fran 500m Row 21 Thrusters @20/15 300m Row 15 Thrusters @20/15 20m Roe 9 Thrusters @20/15 2’ Rest D...
Read more15/10/19
A. 18’ E3MOM Deadlift *Set 1 – 6 reps *Set 2 – 4 reps *Set 3 – 2 reps *Set 4 – 6 reps *Set 5 – 4 reps *Set 6 – 2 reps (Loading example – 140Kg x 6, 155Kg x 4, 170Kg x 2, 145Kg x 6, 160Kg x 4, 175Kg x 2)
Read more14/10/19
A. Take 15 minutes to build to a heavy single of Box Squat B. In team of Two 25’ AMRAP 200m Row 10 Lunges w/plate OH @15/10 Partners must alternate tasks throughout workout, with only one partner working at a time
Read more12/10/19
A. In teams of two, complete: 10 RFT 20 Kettlebell Am Swings @24/16 15 Wall Ball @9/6 10 Toes to Ring Partners must alternate tasks throughout workout, with only one partner working at a time
Read more11/10/19
Crossfit Open 20.1
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