11 Feb Friday, 12/02/21
CFT 1 Press 1RM Back Squat 1RM Deadlift 1RM Or 3 x 5 for each ...
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Author: crossfitking
10 Feb Thursday, 11/02/21
Partner WOD AMRAP in 30 minutes: 160 Double Unders (80 each) 80 Pushups 80 Box Jump to Step-overs (24/20”) 80 KB SDHP (32/24kg) 4 x 200m Run (2 each) - partition reps as required [vc_gallery type="image_grid" images="25415" img_size="full" column_number="2"...
09 Feb Wednesday, 10/02/21
@ 0:00 E4M x 3 10 Pull-Ups (^ Bar Muscle-Ups) 10-8-6 Clean and Jerks (40-50-60%) (^ 50-60-70%) @ 15:00 E4M x 3 30/25 Calories 10-8-6 Front Squats optional extras each round e.g. 20 Situps 10 HSPU 100m Run HS Hold / Bar Hang [vc_gallery type="image_grid"...
08 Feb Tuesday, 09/02/21
E2M x 4 A) 10 DB Bench Presses B) 1 – 3 Rope Climbs 10 Pendlay Rows C) 10 Reverse Crunches 10 Russian Twists 20 Bicycles - complete four rounds at one station before moving to the next [vc_gallery type="image_grid" images="25402" img_size="full"...
07 Feb Monday, 08/02/21
Choose A or B, then complete C A) 12 minute cap For time: 21-15-9-15-21 KB Swings (32/24kg) Calories Or B) ML Open 21.2 (12 minute time cap) For time: 21-15-9-15-21 Thrusters (40/30kg) Pull-Ups __________________________________ C) 3 x max reps Pushups V-Ups - continuous reps - superset - rest 2 minutes between sets [vc_row css_animation="" row_type="row" use_row_as_full_screen_section="no" type="full_width"...
05 Feb Saturday, 06/02/21
A) "Cindy” AMRAP in 20 minutes: 5 Pull-Ups 10 Pushups 15 Squats Or B) “Mary” AMRAP in 20 minutes: 5 HSPU 10 Alt Pistols 15 Pull-Ups - modified options will be offered e.g. 3 Deadlifts between bodyweight movements ...
04 Feb Friday, 05/02/21
A) 0 - 15:00 For time: 42-30-18 Calories Lunges - optional: 1. Overhead/Weighted Lunges 2. Until 15:00 max effort Wall Balls B) 20:00 - 35:00 REMOM 20 RKBS 20 Situps 10 - 20 Alt Bicep Curls ...
03 Feb Thursday, 04/02/21
A) Press 6-6-5-5-4-4-3-3-2-2-1-1 __________________ then B) EMOM x 10 5 Strict Dips 5 Power Cleans Or C) AMRAP in 10 minutes: 30 Alt DB Snatches (20/15kg) 60 Double Unders ...
02 Feb Wednesday, 03/02/21
A) "Falkel" AMRAP in 25 minutes: 8 HSPU 8 Box Jumps (30/24") 1 Rope Climb or B) AMRAP in 25 minutes: 15 Box Jump/Step Downs (24/20") 12 S2OH (40/25kg) 9 Toes-to-Bar - option to add 100m run or 10 Burpees between rounds [vc_gallery type="image_grid"...
01 Feb Tuesday, 02/02/21
@ 0:00 E4M x 3 10 Pull-Ups (^ Bar Muscle-Ups) 10-8-6 Power Snatches (40-50-60%) (^ 50-60-70%) @ 15:00 E4M x 3 200m Run (^400m) 10-8-6 Front Rack Lunges (40-50-60% of Front Squat) + optional extras each round - e.g. 20 - 50 Double Unders 10 Pushups 10 Wall Balls [vc_row css_animation="" row_type="row"...