A. 20’ E5MOM 40/30 Cal Assault Bike Or 50/40 cal Rower Or 800 m RUN B. 18’ AMRAP Run 400 Meters 20+20 Kettlebell 1Arm Swings (24/16 kg)
Read moreDT 19-05-17
A. 10’ E2MOM Back Squat *Set 1 – 6 reps @ 65% *Set 2 – 4 reps @ 75% *Set 3 – 2 reps @ 85% *Set 4 – 2 reps @ 90% *Set 5 – 1 rep @ 95% Then One set of: Back Squat x Max Unbroken Reps @ 90% B. For Time
Read moreDT 18-05-17
A. 12’ E2MOM (6 sets): Snatch x 1 rep Build to approximately 85% of your 1-RM. B. For Time 42-30-18 Wall Ball Sit Up Every 1’ perform 5 burpees
Read moreDT 17-05-17
A. 24’ E2MOM (3 sets each) of: Station 1 – 10+10 1Arm Swing Station 2 – 10 strict HSPU Station 3 – 60’’ Hollow Body Station 4 – 2 rope climb B. 4 RFT 50 DU 12 Toes to Bar 9 Chest-to-Bar Pull-Ups 6 HSPU
Read moreDT 16-05-17
A. Front Squat Set 1 – 5 reps @ 60% Set 2 – 5 reps @ 70% Set 3 – 5 reps @ 75% Set 4 – 5 reps @ 75% Rest 2’ B. 3’ EMOM High Hang Snatch x 2 reps @ 50-65% 3’ EMOM Hang Snatch x 1 rep @ 65-75% 3’ EMOM
Read moreDT 15-05-17
A. Take 15 minutes to build to today’s 5-RM Shoulder Press B. 12’ AMRAP: 12 Power Cleans @60/40 12 Push Presses @60/40 12 Front-Racked Alternating Reverse Lunges @60/40 C. Tabata hollow/superman body
Read moreDT 13-05-17
A. Every 10 minutes, for 40 minutes (4 sets) for times: Run 400 Meters 15 Burpee Box Jump-Overs @60/50 30 American Swing @24/16 Run 400 Meters
Read moreDT 12-05-17
A. Build to today’s 2-RM… One and a Quarter Front Squat B. Take 15 minutes to build to today’s heavy: Power Jerk C. “CrossFit Open Workout 17.5” 10 rounds for time: 9 Thrusters (40/30 lbs) 35 Double Unders
Read moreDT 11-05-17
A. Every 2 minutes, for 36 minutes (3 sets of each): Station 1 – 5 Burpees + 15 American Swing Station 2 – Supinated-Grip Strict Pull-Ups x 10 reps Station 3 – 60 Seconds of Assault Bike (or Row) @ 85-90% effort Station 4 – Single-Arm DB Rows x 8...
Read moreDT 10-05-17
A. 20’ E2MOM (10 sets): 2 Clean Lift-Offs + 1 Clean Suggested loading per set (by %): 55, 60, 65, 70, 75, 78, 81, 83, 85, 85+ B. For Time 21-15-9 Kettlebell Thrusters ( for each arms) Burpees
Read moreDT 09-05-17
A. 6’ EMOM Minute 1 – 10 Supine Ring Rows Minute 2 – 45“ Prone Plank Hold B. Every 5 minutes, for 30 minutes (6 sets) for max load successfully lifted: Row 500 Meters 5 Clean & Jerks
Read moreDT 08-05-17
A. 10’ E2MOM Back Squat *Set 1 – 6 reps @ 65% *Set 2 – 4 reps @ 75% *Set 3 – 2 reps @ 85% *Set 4 – 2 reps @ 90% *Set 5 – 1 rep @ 95% Then One set of: Back Squat x Max Unbroken Reps @ 85% B. 11’ AMRAP
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