A) AMRAP in 12 minutes: 25 Pushups 50 Double Unders 25 Russian KB Swings (24/16kg) 50 Double Unders 25 Weighted Lunges (24/16kg) B) Tabata (alternating), for total reps: Ring Rows Situps https://www.youtube.com/watch?v=wRFkD4_y3LE...
A) 5 rounds, each for time. Rest as required between rounds. 200m Row 10 Back Squats (BW / 0.75BW) Score = slowest + fastest round B) 3 x 10 DB Pendlay Rows ...
A) Power Snatch 4-4-4 B) Hang Power Snatch 3-3-3 C) Hang Snatch 2-2-2 D) Snatch 1-1-1 ...
For time: 800m Run 30 Presses (35/25kg) (^40/30kg) 800m Run 25 Push Presses (50/35kg) (^60/45kg) 800m Run 20 Jerks (65/45kg) (^80/60kg) - Form groups of three and set up three barbells at the different weights. - Perform the barbell work in any order. Alex S at Mount Tibrogargin. ...
6am, 8am CrossFit A) EMOM for 7 minutes 3 Push Jerks @ 70 - 75% B) “ Air Force ” With a bar loaded to 45/30kg begin each minute with 4 Burpees and complete the following for time: 20 Thrusters 20 SDHP 20 Push Jerks 20 Overhead Squats 20 Front Squats - 20 minute time cap 7am...
A) E2M Deadlift 7-7-5-5-3-3-3-3 – first set of 7 at 50% of 1RM – try to add weight each set. B) Weighted Pull-Ups 3-3-3-3 ...
0:00 - 5:00 2 rft: 30 Kettlebell Swings (32/24kg) 30 Toes-to-Bar 5:00 - 6:00 Rest 6:00 - 11:00 2 rft: 20 Box Jumps (30/24") 20 Ring Dips 11:00 - 12:00 Rest 12:00 - 17:00 3 minute Plank Then AMRAP Situps 17:00 - 18:00 Rest 18:00 - 23:00 2 rft: 20 /15 Cal Row 200m Run ...
E2M A) Front Squat 7-7-5-5-3-3-3-3 - first set of 7 at 50% of 1RM - try to add weight each set. B) Split Jerk 1-1-1-1-1-1-1 - first single at 80% of 1RM - hold the same weight across or add weight if you're moving well and feeling strong https://www.youtube.com/watch?v=um4VxiI2Ng0...
2 rounds for time: 600m Row 30 Pull-Ups 20 Wall Ball (9/6kg) 600m Run 30 Alt Dumbbell G2OH (1 x 20/15kg) 20 Burpee Broad Jumps (over the platform) https://www.youtube.com/watch?v=UeKoTYsrqr4...
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