A) E1½M x 8 4-4-3-3-2-2-1-1 Power Clean and Push Jerks 5 Bar or Ring Muscle-Ups B) - 5 rounds - 2 minutes per round - 1 minute rest between rounds 80 Double Unders Max DB Hang Clean and Jerks [vc_gallery type="image_grid" images="31924"...
A) E1½M x 10 1 - 5: 10-8-6-4-2 OHS 6 - 10: 10-8-6-4-2 Front Squats B) Alt. EMOM x 12 1: 6 Strict CTB Pull-Ups 2: 6 Strict Presses ...
5 rft: 400m Run 30 DB Front Rack Lunges 15 Deadlifts (102.5/70kg) - rest 1½ minutes ...
A) For time: 25-20-15-10-5 Pull-Ups DB STOH (2 x 20/15kg) + 200m Run to end each round - 15 minute time cap B) Partner finisher* 100 Goblet Lunges (Hang) 80 Situps (Hollow) 60 Pushups (Plank) 40 Burpees (Handstand) * P1 – working P2 – static hold [vc_gallery...
A) E2M x 6 7 Deadlifts @ 65% 7 Bench Presses @ 65% B) For time: 1500m Row 100 Wall Balls (9/6kg) 50 Toes-to-Bar ...
A) Rotating EMOM x 20 minutes 1. 80 Double Unders 2. 18/15 Calories 3. Max Rep Squat Cleans (70/47.5kg) 4. Rest B) 3 rounds for quality: 15 Bent Over Flys 1 Minute Hollow Hold ...
A) Alt. EMOM x 12 1: 6 Muscle-Ups 2: 6-5-4-3-2-1 Power Snatches - touch’n’go sets B) - 5 rounds - 2 minutes per round - 1 minute rest between rounds 20 Single Arm OH Lunges Max Burpees over the DB [vc_gallery type="image_grid" images="31867"...
A) E1½M x 10 1 - 5: 6 OHS 6 - 10: 6 Front Squats B) Alt. EMOM x 12 1: 8 Strict Pull-Ups 2: 8 Strict Presses ...
5 rft: 600m Run 15 HSPU (5 Strict + 10 Kipping) 15 Box Jumps (30/24”) ...
Partner WOD For time: 80 Squat Cleans (62.5/45kg) 60 CTB Pull-Ups 40 Devils Presses (2 x 20/15kg) 100 Wall Balls (9/6kg) 40 DB Hang Snatches (2 x DBs) 60 CTB Pull-Ups 80 Power Cleans The CrossFit Kings and Queens comp squad. [vc_row css_animation="" row_type="row" use_row_as_full_screen_section="no" type="full_width" angled_section="no" text_align="left"...
