Category Archives: CrossFit

Warm up: Kang squat, bottom of squat hold, 1 . Back squat: 5 x 3 @ 85% 2 . 3 Rounds For Time: 20 Wall balls 15 Russian Twists 10 Handstand push ups

Warm up: back extensions, glute ham raise, empty bar stretches and power cleans 1 . Power clean: 8 x 2 @ 80% 2 . 10 Rounds For Time: 100 Meter Run 2 Deadlifts 4 Toes to bar

Warm up: wrist stretches, air squat, sit ups 1 . Front squat: 4 x 3 @ 80% 2 . As many Rounds as possible in 10 minutes: 10 Pull ups 10 seated dumbbell press 10 box jumps

Warm up: empty bar snatch work. For Time: 10 Snatches 30 Calorie Row 60 Burpees 20 Snatches 20 Calorie Row 40 lateral barbell burpees 30 Snatches 10 Calorie Row 20 bar facing burpees

Warm up: wrist stretches, empty bar push press 1 . Push press + Jerk: 5 x 3 @ 85% (end each set of push presses with 1 jerk) 2 . For Time: 50 Glute ham sit ups 25 Hang power cleans 50 Sit ups 25 Hang Power Cleans

Warm up: Kang squats, bottom of squat hold, hip bridges 1 . Back squat: 5 x 4 @ 80% 2 . 6 Rounds For Time: 6 dumbbell snatches (3 per side) 6 dumbbell step overs 6 clapping push ups

Warm up: glute gam raise, glute ham sit ups, burpees 1 . Power clean: 8 x 2 @ 80% 2 . For Time: 800 Meter Run 40 Strict Press 40 Pull ups

Warm up: wrist stretches, air squats, tuck jumps, sit ups, back extensions 1 . Front squat: 5 x 2 @ 80% 2 . Every minute on the minute for 18 Minutes: 1st minute: Rope Climb 2nd minute: Calorie Bike 3rd minute: 3 Deadlifts

Warm up: ring rows, ring push ups, lunges, empty bar snatch work 15 Rounds for Time: 1 Hang Snatch 10 Box Step Overs 2 Muscle ups 20 Double Unders

Warm up: handstand hold or planks, empty bar push press and jerks, sit ups 1 . Push press + Jerk: 5 x 4 @ 80% (end each set of push presses with 1 jerk) 2 . For Time: 800 Meter Row 40 Power Cleans 20 Handstand push ups