Author: crossfitking

A) 0 – 8:00 AMRAP 2 Bar Muscle-Ups 6 Box Stepups (20/15kg) 10 Mountain Climbers (L+R = 1)   B) 8:00 – 16:00 EMOM 100m Run + Plank or 5 – 10 Burpees or 5 Deadlifts   C) 16:00 – 24:00 AMRAP 2 Strict Presses or HSPU 6 Toes-to-Bar 30 Double Unders [vc_gallery type="image_grid"...

3 x AMRAP in 6 minutes:   A) 12 DB Thrusters (2 x 20/15kg DB) 18 Situps 24 Double Under   B) 12 Dips 18 Box Stepovers (24/20”) 24 Double Unders   C) 12 Calories or Pull-Ups 18 Gorilla Cleans (2 x16/12kg KB. L+R = 2) 24 Double Unders   - sub 12 Plank Jacks or...

AMRAP in 14 minutes:   A) ML 21.4 20 Bar-facing Burpees 21 Deadlifts (80/55kg) 20 Toes-to-Bar 21 Wall Balls (9/6kg)   or   B) "Open 15.3" 7 Muscle-Ups 50 Wall Balls (9/6kg) 100 Double Unders   then   C) Row for metres - Groups of 3 - 12 intervals (total) - 45 seconds work - 15 seconds changeover   Legend Bruce G working on...

5 x 4 minute AMRAPs   - 2 minute rest between rounds   Rnds 1 and 5 3 Hang Power Snatches (50/35kg) 6 Toes-to-Bar   Rnds 2 and 4 3 Hang Power Cleans (50/35kg) 6 Lateral Jumps   Rnd 3 3 Strict HSPU 6 Air Squats   - begin each new interval from the same point in the rep scheme...

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