Crossfit
4 rounds of:
3 minute amrap
5 x hang power clean 40kg/30kg
5 x front squat 40kg/30kg
5 x push press 40kg/30kg
5 x burpee over bar
-1:00 rest-
Sweat
12 minute amrap of:
20 x wall balls
10 x deadlift 90kg/60kg
20 x wall balls
10 x pull-ups
-4:00 rest-
12 minute amrap of:
10 x calorie row
15 x press-ups
10 x calorie row
15 x abmat sit-ups
4:00 rest-
12 minute amrap of:
200m x run
5 x dumbbell man-makers 15kg/10kg
200m x run
10 x burpee box overs
Crossfit
4 rounds of:
40 seconds on / 20 seconds off
1. slam balls
2. box jumps
3. ski calories
4. burpee to target
-1:00 rest-
Sweat
all workouts are 40 seconds on / 20 seconds off x 6 rounds
1. ski calories
2. slam balls
-4:00 rest-
1. assault bike calories
2. burpee over bar
-4:00 rest-
1. russian kettlebell swings 32kg/24kg
2. burpee muscle-ups
Crossfit
20 minute partner amrap of:
50 x burpee over bar
50 x power cleans 60kg/40kg
40 x squat cleans 60kg/40kg
30 x power snatch 60kg/40kg
20 x squat snatch 60kg/40kg
10 x bear complex 60kg/40kg
-and back up again-
Partner Sweat
for time:
100 x back squats 70kg/50kg
100 x push press 50kg/35kg
80 x calorie row
80 x wall balls
60 x chest to bar
60 x kettlebell swings
40 x toes to bar
40 x box jumps
20 x burpee muscle-ups
20 x bear complex 50kg/35kg
Crossfit
for time:
1000m x row
10-9-8-7-6-5-4-3-2-1 x shoulder to overhead 60kg/40kg
1-2-3-4-5-6-7-8-9-10 x burpee over bar
Sweat
with a running clock
0:00-15:00
10-9-8-7-6-5-4-3-2-1 x shoulder to overhead 60kg/40kg
1-2-3-4-5-6-7-8-9-10 x burpee over bar
15:00-30:00
10-8-6-4-2 x hang power clean 60kg/40kg
15-20-25-30-35 x calorie row
35:00-45:00
pair up
amrap 400m x relay run
Crossfit
in 15 minutes:
21-15-9-6-3
power cleans 60kg/40kg
toes to bar
-remaining time max reps clusters-
Sweat
12 minute emom of:
3 x power snatch + 5 x burpee box jumps
-4:00 rest-
12 minute amrap of:
10 x dumbbell clusters 22.5kg/15kg
10 x toes to bar
20 x double-unders
-4:00 rest-
12 minute alternating emom of:
1 - 15/12 x calorie row
2 - 12 x burpee over rower
Crossfit
with a running clock:
0:00-3:00
400m x run
remaining time amrap:
5 x push press 60kg/40kg
5 x burpee over bar
4:00-7:00
400m x run
remaining time max calorie row
8:00-11:00
400m x run
remaining time amrap:
5 x push press 60kg/40kg
5 x burpee over bar
12:00-15:00
400m x run
remaining time max calorie row
Sweat
ladder seven
35 minute ladder +1's
handstand push-ups
thrusters 60kg/40kg
knees to elbow
deadlift 110kg/75kg
burpee
kettlebell swings 32kg/24kg
pull-ups
Crossfit
20 minute alternating emom of:
1 - 5 x power clean + 5 x front squat + 5 x burpee 50kg/35kg
2 - 40 sceonds max calorie row
Sweat 02-05-18 repeat
for time:
100 x double-unders
80 x wall balls
60 x press-ups
40 x kettlebell swings 32kg/24kg
20 x dumbbell man makers 20kg/15kg
40 x kettlebell swings 32kg/24kg
60 x press-ups
80 x wall balls
100 x double-unders
Crossfit
15 minute amrap of:
30 x double-unders
20 x hang dumbbell clean & jerk 22.5kg/15kg
10 x pull-ups
Sweat
4 rounds of - 1 minute each movement
hang kettlebell snatch left arm 24kg/16kg
wall balls
hang kettlebell snatch right arm 24kg/16kg
row calories
rest
-5:00 rest-
4 rounds of - 1 minute each movement
hang dumbbell clean & jerk left arm 24kg/16kg
slam ball
hang dumbbell clean & jerk right arm 24kg/16kg
ski calories
rest
Crossfit
Kalsu
for time:
100 x thrusters 60kg/40kg
-emom 5 x burpees-
Sweat
regionals 12.4 - 2.0
for time:
50 x back squats 60kg/40kg
40 x pull-ups
30 x shoulder to overhead 60kg/40kg
40 x front squats 60kg/40kg
30 x pull-ups
20 x shoulder to overhead 60kg/40kg
30 x overhead squats 60kg/40kg
20 x pull-ups
10 x shoulder to overhead 60kg/40kg
Crossfit
10 rounds for time of:
10 x sumo deadlift high pull 40kg/30kg
10 x thrusters 40kg/30kg
25 x double-unders
Sweat
10 minute amrap:
60 x bar facing burpees
30 x overhead squats 55kg/40kg
10 x muscle-ups
-4:00 rest-
10 minute amrap of:
5 x shoulder to overhead 50kg/35kg
10 x deadlift 50kg/35kg
15 x box jumps
-4:00 rest-
10 minute amrap of:
15 x thrusters 40kg/30kg
15 x chest to bar