Friday, 29/01/16

Friday, 29/01/16

In teams of 3
A)
AMRAP in 8 minutes:
Row for metres
– Change at 250m, 500m, 750m etc.
B)
AMRAP in 8 minutes:
Farmer Carry and Deadball Ground-to-Shoulder (DdB G2S)  – subs will be available
– Change every 20 m (2 x 10m shuttles) on the Farmer Carry – score = shuttles x total weight
– While waiting for the Farmer Carry complete as many DdB G2S as possible – score = reps x weight
C)
AMRAP in 8 minutes:
Wall Ball (9/6kg)
– change every 10 reps, but reps can only be completed while one member of the team holds a plank
– e.g. One team member could plank for the entire 8 minutes while the other two swap after every 10 reps or each team member could cycle through Wall Ball, Plank, Rest
– score = reps

3 Comments
  • Karsten
    Posted at 07:36h, 29 January

    Crossfit Base Canberra
    A) 15mins Power snatch x 3 + 5 x OHS (working technique) – 50kg
    B) 12mins – Front squat 4×6 @321 – 80kg
    C) Good morning 4×10 – 40kg
    D) 10sec on 5sec off x 20 all out efforts (run/Airdyne/Ski/row) – Row

  • Jim King
    Posted at 11:19h, 29 January




  • Jim King
    Posted at 20:46h, 29 January



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