07 Nov Monday, 08/11/21
A) E90S x 8 rounds 4 Front Squats 8 Alt KB Push Presses B ) AMRAP in 12 minutes: 16 Situps 12/10 Calories 8 Burpee Box Jumps (24/20”) ...
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November 2021
05 Nov Saturday, 06/11/21
- Partner or solo AMRAP in 30 minutes: 200m Run 20 Pull-Ups 20 Double Unders 400m Run 40 Air Squats 40 Double Unders 60 Second HS Hold 800m Run 80 Plank Jacks 80 Double Unders 1000m Run 100 Flutter Kicks 100 Double Unders - upscale Unbroken D-U Free HS Hold [vc_row css_animation="" row_type="row" use_row_as_full_screen_section="no" type="full_width"...
04 Nov Friday, 05/11/21
E3M x 10 1 Deadlift 10 Pushups 1 Deadlift 10 Toes-to-Bar 1 Deadlift - Deadlift @ 65 – 75% - no dumping ...
03 Nov Thursday, 04/11/21
A) Krusher’s WL program - Snatch or B ) 1. @ 0:00 For time: 30 - 20 - 10 Wall Balls (9/6kg) Box Stepovers (24/20”) 2. @ 7:00 For time: 30-20-10 Alt DB Snatches (20/15kg) 30/24 - 20/16 - 10/8 Calories 3. @ 14:00 For time: 30-20-10 Weighted Lunges (20/15kg) Burpees 4. @ 25:00 EMOM...
02 Nov Wednesday, 03/11/21
Alternating E2M x 8 rounds (32 minutes) A) 200m Run B ) 5 Back Squats ...
01 Nov Tuesday, 02/11/21
A) Power Clean 5-4-3-2-1 B ) E4M x 6 rounds 6 Strict Pull-Ups (^Muscle-Ups) 10 Weighted Situps (15/10kg) 20 – 50 Double Unders 6 Power Cleans Although muscle-ups are considered an advanced skill in CrossFit there are many skill and strength progressions available to all levels. L-sits...