open prep
15 minute amrap of:
3 x muscle-ups
6 x power snatches 60kg/40kg
12 x wall balls
16-02-17
sweat
100 x double unders
50 x row calories
50 x wall balls
50 x deadlifts 90kg/60kg
50 x push-ups (hand release)
50 x lateral burpee over bar
50 x push-ups (hand release)
50 x deadlifts 90kg/60kg
50 x wall balls
50 x row calories
15-02-17
going to get grippy
5 rounds for time of:
20 x kettle bell swings 24kg/16kg
15 x box jumps
10 x toes to bar
14-02-17
go hard
4 rounds for time of:
30 x double unders
20 x thrusters 30kg/20kg
10 x bar-facing burpees
13-02-17
classic crossfit
“Khalipa vs Speal”
for time:
1-2-3-4-5-6-7-8-9-10
clean & jerk 70kg/50kg
one round of Cindy in-between each set of clean & jerk
(5 x pull-ups / 10 x press ups / 15 x air squats)
10-02-17
napalm loves a ladder
12 minute ladder of:
3 x deadlift60kg/40kg
2 x hang clean 60kg/40kg
1 x thruster 60kg/40kg
30 x double unders
4,3,2
30 x double unders
5,4,3 etc..
09-02-17
90 on / 60 off
90 seconds of:
10 x power snatch 50kg/35kg
10 x overhead squat 50kg/35kg
max bar-facing burpees remaining time
(60 seconds rest)
90 seconds of:
9 x power snatch 50kg/35kg
9 x OHS 50kg/35kg
max bar-facing burpees remaining time
(60 seconds rest)
90 seconds of:
8 x power snatch 50kg/35kg
8 x OHS 50kg/35kg
max bar-facing burpees remaining time
(60 seconds rest)
90 seconds of:
7 x power snatch 50kg/35kg
7 x OHS 50kg/35kg
max bar-facing burpees remaining time
(60 seconds rest)
90 seconds of:
6 x power snatch 50kg/35kg
6 x OHS 50kg/35kg
max bar-facing burpees remaining time
08-02-17
sweat
for time:
1 mile run
—————
2 rounds of:
50 x hang clean 40kg/30kg
75 x push press40kg/30kg
100 x back squat 40kg/30kg
—————
1 mile run
07-02-17
21159
5 rounds for time of:
21 x wall balls
15 x russian kettle bell swings 32kg/24kg
9 x toes to bar
06-02-17
no bar no weights
12 minute amrap of:
4 x muscle-ups
8 x handstand push-ups
12 x burpee box-overs