CROSSFIT – BRING A BUDDY SATURDAY 12 minute partner AMRAP 30 bar facing burpees 30 deadlifts 40kg / 20kg 20 bar facing burpees 20 shoulder to overhead 40kg / 20kg 10 bar facing burpees 10 front squats 40kg / 20kg 3 minutes rest 8 minute partner AMRAP One partner completes as many med ball sit-ups […]
CROSSFIT STRENGTH Back squat 3-3-3-3-3-3 WOD For time: 50 burpees 40 toes to bar (scaled to v-ups) 30 handstand push-ups (scaled to hand release push-ups) 20 front squats 80kg / 50kg 10 wall walks
CROSSFIT SKILL Handstand push-ups TABATA Handstand push-ups / handstand hold V-ups WOD For time: Buy in – 30 wall balls 3 rounds 30 overhead plate lunges 20kg / 15kg 30 double unders (or 90 single skips) Buy out – 30 wall balls OLY LIFTING FINISHER For time: Buy in – 30 burpees 30 squat clean […]
CROSSFIT STRENGTH Push jerk 8-8-8-8 5-5-5 WOD 21-15-9 Thrusters 45kg / 30kg Squat jumps over bar Hand release push-ups When finished straight into: 800m run BODY BLITZ 18 minute AMRAP 2 rig to wall runs 20 ab mat sit-ups 10 burpee pull-ups 5 box jumps CIRCUIT Finisher
CROSSFIT STRENGTH Strict pull-up 7-7-7-7 WOD 3 rounds 1 minute max burpee ball slams 15kg / 12kg 1 minute max box jump 24″ / 20″ 1 minute max ab mat sit-ups 1 minute max calorie row 1 minute rest Score = total reps
CROSSFIT STRENGTH Strict pull-up 7-7-7-7 WOD 3 rounds 1 minute max burpee ball slams 15kg / 12kg 1 minute max box jump 24″ / 20″ 1 minute max ab mat sit-ups 1 minute max calorie row 1 minute rest Score = total reps
CROSSFIT STRENGTH/SKILL 8 minute EMOM 3 clean and jerks 20 double unders WOD 5 rounds for time 20 front rack lunges 45kg / 30kg 20 KB swings 24kg / 16kg BOXFIT #1. For time: Jabs 2-4-6-8-10-> 20 Ab mat sit ups 1-2-3-4-5-> 10 #2. Partner AMRAP 10 minutes Rig 2 wall buddy carry 50 air […]
CROSSFITÂ With a buddy – 12 min AMRAP 50 burpees 50 single skips each 50 kb swings Rest 3 mins 8 min AMRAP 30 ball slams 30 v-ups/ab mate sit ups Rest 2 mins 4 min AMRAP Max wall balls
CROSSFIT STRENGTH Back squat 7-7-7-7 WOD Thrusters 45kg / 30kg 21-15-9-6-3 Bar facing burpees 3-6-9-15-21 BODY BLITZ 18 minute AMRAP 20 double unders 15 KB swings 10 ab mat sit-ups 5 burpees
CROSSFIT SKILL Handstand hold / push-up practice EMOM 10 minutes # seconds handstand hold # reps handstand push-ups WOD “Jackie” 1000m row 50 thrusters 20kg / 15kg 30 pull-ups OLY LIFT #1. Overhead squat 5-5-5 #2. Snatch complex 12 minutes to establish heavyweight 1 snatch high pull 2 power snatch #3. WOD 9 minute AMRAP […]