Workout A) 3 sets of: Max Strict chin up 20 Commando push up – rest 1 min- B) “Manion” 7 Rounds For Time: 29 Back Squats @ 62kg/43kg 400m Run *30 minute cut off*
Author: Josh Boyle
Workout A) Moby- Flower: Back Squats @62kg/43kg B) Strict Press: 5-4-3-2-1 *2 minutes rest max, between sets* C) 3 Rounds For Time: 20 Kb Swings @ 24kg/16kg 200m Run 20 Push Press @ 43kg/25kg
Workout A) EMOM 8 Mins: 2 Wall Climbs + 5 Front Squats @ 60kg/40kg B) Hang Squat Snatch: 3-3-3 * You have 15 minutes to accomplish this so keep prior/warm up sets small and move fast* C) 4 Rounds…
Workout A) 8 Min AMRAP: 350m Row 1 Min Double Unders 2 Min Wall Balls B) 6 Min AMRAP: 1 Bear Complex @ 45kg/25kg 5 Pistols Left leg 5 Pistols Right Leg C) “Diane” 21-15-9 Deadlift @ 102kg/77kg…
Workout A) Snatch Balance: 4 x 3 or if not confident with the low rep high load then go for 4 x 6 and focus on being smooth. B) 10 Min AMRAP: 6 Hang Squat Clean Thrusters@ 50kg/30kg 8…
Workout A) “Super Set” Weighted Step Ups: x 8 each leg 250m Row @100% -Rest 60 Sec/ Repeat for 4 sets- B) For Time: 50 Wall Balls 40 Push Ups 30 Push Press 20 Box Jumps 10 T2b 20…
Workout A) Choice of Power Snatch or Squat Snatch: 4-4-3-3-2 *5 sets in total, have 10 sec rest between every rep in the set and make sure to set properly before next lift* B) 5 Rounds For Time: 5 Box Jumps…
Workout “Crossfit Deck Of Cards” Hearts= Shoulder to overhead Spades= SDHP Diamonds= Kb Swings Clubs= Pull Ups Jack= 15 + 100m run Queen= 20 + 100m run King= 25 + 100m run Ace= 30 plate over head walking lunges +…
Workout A) 4 sets to find heaviest: 2 Hang Squat Cleans + 2 Split Jerks B) EMOM 6 Mins: 3 squat clean thrusters. Men@ either 40kg/50kg/60kg (80kg if your really keen) Ladies@ either 20kg/30kg/40kg (50kg if your really keen)…
Workout A) You have 3 minutes to run 400m then Max chin ups in time remaining -Rest 90 sec- *repeat for another two rounds, three rounds in total* B) 3 sets/Not for time: 10-15 Ring push ups 10 Strict…