3-3-3-3-3-3-3 Alternate between the following stations working up to 3 RM by the final set of each. Front Squat Weighted Pullups Weighted Dips Post loads to comments.
50 Kettlebell swings (24/16kg) Then: 10-9-8-7-6-5-4-3-2-1 Box Jumps (24/20″) Chest to Overhead (40/30kg) Then: 800m run Thanks to CrossFit SEQ for the inspiration for this workout. Post time to comments.
Accumulate 5 minutes of handstands in as few efforts as you are able. Each time you drop out of the handstand sprint 100m. This will also be a skills session. Post number of efforts to comments.
5 rounds for time: 5 Second L-sit 10 Power Snatch (40/30kg) 15 Dips 20 Double Unders
"Light Linda" 10-9-8-7-6-5-4-3-2-1 Deadlift (Bodyweight) Deep Pushups (2x10kg plates/1x10kg plate) Medicine Ball Clean (10/6kg) Post time to comments.
"Tabata This!" Tabata RowRest 1 minuteTabata SquatRest 1 minuteTabata Pull-upRest 1 minuteTabata Push-upRest 1 minuteTabata Sit-up The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.Tabata score is the least ... Continue Reading
Shoulder Press 5-5-5-5-5-3-3-3-3-3 Aim for max load across the ten sets. Add all ten sets for tonnage. If you fail a rep the set does not count towards your score. Post total kilos to comments.