Workout

A) Moby “Flower”: Goblet squats

@ 20kg/12kg

 

B) Super set

5 sets

20 Unbroken hollow body rocks

3 Hang Power Snatch (building weight)

 

C) Open Wod 12.5

7 Min AMRAP:

3 – 6 – 9 – 12 – 15 e.t.c

Thrusters @45kg/29kg

Pull ups

@camille4wildcat's photo: "Pistol.  #squats #kettlebell #justcallmepistol"

Workout

A) Skills

1 Minute of: Double unders

– 10 seconds to change –

1 Minute of: 2 for 1 wall balls

– 10 seconds to change –

1 Minute of: Max handstand hold or Max distance walk

– 10 seconds to change –

Repeat x3

 

B) 3 Min AMRAP:

5 Box jumps @24inch/20inch

10 Air Squats

15 Push press

Men @20kg

Ladies @15kg

– Rest 1 min –

3 Min AMRAP:

5 Box jumps @24inch/20inch

10 Air Squats

15 Push press

Men @30kg

Ladies @20kg

– Rest 1 min –

3 Min AMRAP:

5 Box jumps @24inch/20inch

10 Air Squats

15 Push press

Men @40kg

Ladies @25kg

– Rest 1 min –

4oom Run for time

Affirmations #crossfit crossfit

 

Workout

A) 10 Min to find heaviest complex:

1 Deadlift + 1 Hang power clean + 1 Hang squat clean + 1 Front squat

 

B) 10 Min to find 3 rep max split jerk

 

C) 3 Min AMRAP:

@60% of A)

2 Hang squat clean + 1 Jerk

 

D) “Megan”

21 – 15 – 9

Burpees

Kb swings

Double Unders

IT'S 100% DEDICATION

Workout

A) Tabata: Row

– 1 min rest –

Tabata: Hollow body rocks

 

B) Deadlift: 4 – 4 – 4 – 4

 

C) For time:

10 – 8 – 6 – 4 – 2 – 4 – 6 – 8 – 10

Hand release press ups

T2b

Front rack lunges @50kg/30kg

#Crossfit - Perfect!!!!

Workout

A) Back squats: 6 – 4 – 4 – 2

 

B) For time:

400m Run

5 Bar muscle ups/ Scale to 15 chin ups + 15 press ups

15 Back squats (from the floor) @60kg/40kg

200m Run

5 Bar muscle ups/ Scale to 15 chin ups + 15 press ups

15 Back squats (from the floor) @60kg/40kg

200m Run

5 Bar muscle ups/ Scale to 15 chin ups + 15 press ups

15 Back squats (from the floor) @60kg/40kg

400m Run

After squats,...

Workout

A) Over head squats: 4 – 4 – 4 – 4

 

B) “With a running clock”

(0:00 – 7:00 minutes)

 7 min AMRAP:

7 Power Cleans @62kg/43kg

7 Shoulder to over head @62kg/43kg

7 Front squats @ 62kg/43kg

– Rest 3 min –

(10:00 – 19:00 minutes)

9 minutes to complete:

3 Rounds of-

25 Kb swings @24kg/16kg

15 T2b

(19:00 – 22:00 minutes)

3 Minutes:

Max calorie row

Workout

A) 3 Sets of:

10 (each arm) single arm ring row

Max L- hang (try to hang with your arms held at 90 degrees, if this can’t be achieved

then try to keep chin above bar)

10 Good mornings

– Rest 1 min –

 

B) 3 Rounds for time:

15 Goblet squats @24kg/16kg

10 Box jump overs @24inch/20inch (without jumping onto box, goal is to jump right over.

If this can’t be done then stack a few plates up to scale down)

5 Wall climbs

 

– Rest 3 mins –

 

C) 3 mins:

Run 400m and max burpees in time remaining

This is true

Workout

A) Strict Press: 5 – 5 – 5

Push press: 3 – 3 – 3

Split jerk: 3 – 3 – 3 (alt feet/ and @ same weight as push press/ focus on speed under the bar)

 

B) For time:

10 – 9 – 8 – 7 – 6 – 5 – 4 – 3 – 2 – 1

Deadlifts @70kg/45kg

Box jumps @24inch/20inch

Press ups

 

C) If time:

3 sets of-

Max hand stand hold against wall

Max hollow body hold

– rest 30 sec –

Workout

A) 7 Min AMRAP:

Max sets of-

30 Unbroken wall balls @9kg/6kg

* If you miss the target start the set again from zero. If you drop the ball, start again.

If you pause at all, start again. “UNBROKEN”*

– Rest 5 mins –

 

B) EMOM 5 mins:

15 kb swings @24kg/16kg

+

5 burpees

 

C)  10 Mins to find a heavy:

1.1 Squat clean (10 sec rest/set up between reps.)

 

D) 5 Min AMRAP:

Squat cleans @ 80% of heaviest successful C)

 

Workout

A) 5 Minute AMRAP:

10 Hand release press ups

5 Chin ups

 

B) Front squats: 5 – 5 – 3 – 3

 

C) 4 Rounds for time:

15 Russian kb swings @32kg/24kg

200m Run

10 Push press @43kg/25kg