12 Days of CFK Christmas 2017 100m Row / Run (alt rounds) 2 Clusters (40/30kg) 3 Toes-to Bar 4 Snatches (Full or Power. 40/30kg) 5 Wall Ball (9/6kg) 6 Box Jumps (24/20") 7 HSPU or Hand Release Pushups 8 Lunges 9 Pull-Ups 10 Situps 11 Grasshoppers (L+R = 1) 12 Deadball OTS or Bar/Ring Muscle-Ups or Wall Climbs...
A) Snatch - 15 minutes B) For time: 10 Power Snatches (62.5/45kg) 50 Double Unders 10 Overhead Squats 50 Double Unders 10 Power Snatches 50 Double Unders ...
A) Split Jerk 2-2-2-2-2-2-2 B) Back Squat 4-4-4-4-4-4-4 ...
A) AMRAP in 8 minutes: 3 Deadlifts @70%+ 3 Strict Pull-Ups 6 Pushups B) EMOM x 8 5 Dips + 5 Box Jumps C) EMOM x 8 5 Power Cleans ...
For time: 600m Row or Run 18-16 Kettlebell Swings (32/24kg) Wall Ball (9/6kg) 600m Row or Run 12-10-8-4 Kettlebell Swings (32/24kg) Wall Ball (9/6kg) ...
7am Weightlifting 6, 7, 8am CrossFit A) Press 5-5-5 Push Press 5-5-5 Push Jerk 5-5-5 Front Squat 20 RM or B) "Angie" For time: 100 Pull-ups 100 Pushups 100 Situps 100 Squats ...
"Open 14.4" AMRAP in 14 mins: 60 Cal Row 50 T2B 40 Wall ball (9/6kg) 30 Power Cleans (61/43kg) 20 Muscle-Ups ...
20 minutes for each complex A) Snatch + Hang Snatch +OHS B) Clean + Hang Clean + Push Jerk ...
0 - 10:00 50 Box Jumpovers (24/20") Then AMRAP 10 Pull-Ups 20 Alt DB Power Snatches (20/15kg) 30 Double Unders 10:00 - 15:00 Rest 15:00 - 25:00 50 Situps Then AMRAP 10 Pushups 20 KB SDHP (32/24kg) 30 Double Unders ...
Notifications
