Fitness Back Rack Lunges 10-10-10-10 Complete 3 rounds for time of: 10 Hang Power Cleans 45/30 15 Toes to Bar 25 Wall Balls Performance Back Squat 5@75% 3@80% 2@85% 1@90% For Time: 9 Toes to Bar 9 Box Jumps 9 Overhead Squats 42.5/30 15 Toes to Bar 15 Box Jumps 15 Overhead Squats 42.5/30 21 […]
CONTINUE READING“Test Week” 15 minutes to find a 1RM Power Snatch 3 minute transition Max Unbroken Strict Pull Ups –2 minutes rest– Max Strict HSPU in 90secs or Max Push Ups in 90sec 2 minute transition 800m Run (8min Cap) 3 minute transition EMOM for as long as possible: 0:00 – 2:00 minutes 20 Double Unders […]
CONTINUE READINGFitness Back Squat 2-2-2-2-2 Increasing “CrossFit Games Open 13.4” As many reps in 7 mins as you can of: 3 Clean & Jerks 52.5/30 3 Toes To Bars 6 Clean & Jerks 52.5/30 6 Toes To Bars 9 Clean & Jerks 52.5/30 9 Toes To Bars 12 Clean & Jerks 52.5/30 12 Toes To Bars […]
CONTINUE READINGFitness Push Jerk 2-2-2-2-2 Increasing 2 rounds for time of: 14 Ring Rows 50 Shoulder to Overhead 30/20 25 Toes to Bar Performance Push Jerk 2×3 @85% 1×2@90% 1×2@95% 2 rounds for time of: 7 Muscle Ups 50 Shoulder to Overhead 42.5/30 25 Toes to Bar Post load and scores to the whiteboard.
CONTINUE READINGFitness Complete as many rounds as possible in 18 minutes of: 15 Toes to Bar 20 Wall Balls 25 Box Jumps 400m Run Performance Muscle Snatch 3×3 Snatch 2×3 @80% 3×2 @85% Hang Power Clean 2@80% 2×1@85% 2×1@90% Clean Pull 4×3 @110% Post load and scores to the whiteboard.
CONTINUE READINGFitness For Time: 50 Burpees 200 Double Unders 800m Run 30 Shoulder to Overhead 70/47.5 50 Toes to Bar Performance High Hang Clean 3×3 Clean and Jerk 3×2@80% 2×3@85% Hang Snatch 2@80% 2×1@85% 2×1@90% Snatch Pull 4×3@110% Post load and scores to the whiteboard.
CONTINUE READINGFitness Overhead Squat 3-3-3-3-3 (2sec Pause) Increasing Complete as many rounds as possible in 12 minutes of: 12 Box Step Overs 15/10 12 Ring Push Ups 12 Toes to Bar Performance Overhead Squat 5-5-5-5-5 Increasing Complete as many rounds as possible in 12 minutes of: 3 Ring Muscle Ups 6 Back Squats 80/50 9 Dumbbell […]
CONTINUE READINGFitness Bench Press 10-8-6-4-2 Complete 4 rounds for time of: 300m Row 15 Push Press 40/25 15 Kettlebell Swings 24/16 Rest 1 minute Performance Press 3×3 @85% 2×2@90% For Time: 15-12-9 Hang Power Clean 70/45 Toes to Bar Then 12-9-6 Shoulder to Overhead 70/45 Kettlebell Swing 32/24 Post load and scores to the whiteboard.
CONTINUE READINGFitness Every 2mins for 5 sets of: 5 Push Press + 5 Strict Pull Ups Complete as many rounds as possible in 12 minutes of: 12 Hand Release Push Ups 22 Butterfly Sit Ups 32 Kettlebell Swings 24/16 Performance Push Press 3-3-3-3-3 @85% For Time: 60 Box Jumps 50 Toes to Bar 40 Pull Ups […]
CONTINUE READINGFitness Complete as many rounds and reps as possible in 18 minutes of: 800m Run 50 Box Jumps 30 Power Cleans 60/40 40 Toes to Bar Performance Muscle Snatch 3×3 Snatch 5×3 @80% Hang Power Clean 4×2 @75% Snatch Pull 5×3 @105% Post load and scores to the whiteboard.
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