Front Squat 5-5-5-3-3-3-1-1-1-1 Post max load to comments. Finisher: AMRAP 5 mins of 2HSPU, 2 Muscle-ups with full turn out, 2 Strict Pullups chest to bar. Photo courtesy of CrossFit.
“Grace” 30 Clean & Jerk (60kg/40kg) Post time to comments. Kelsey Swift – Photo courtesy of CrossFit Rocks, Rock Hard Challenge 2010
For time: Buy in: 50 Double Unders Then 5 rounds of: 5 Hang Power Cleans (60/40kg) 10 Ring Pushups 15 OH Lunge (20/10kg) Cash out: 50 Double Unders. Post time to comments.
For time: 100 Chest to overhead. (40kg/30kg) Each time the bar is put down or lowered to the hang position you must complete 10 KB swings (24kg/16kg) before resuming with the weight. Thanks to CrossFit Brisbane’s 2009 Hard’nup Challenge for t ... Continue Reading
Row 4 intervals of 500m. Rest as required. Post times to comments. Photo courtesy of P3crossfit
“Tabata This!” Tabata Row Rest 1 minute Tabata Squat Rest 1 minute Tabata Pull-up Rest 1 minute Tabata Push-up Rest 1 minute Tabata Sit-up The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals. Tabata score i ... Continue Reading
Power Snatch 5-5-5-5-5 Snatch Balance practice Post weights to comments.