Workout
Teams of 2 400 Double Unders 200 Wall Balls 150 Toes to Bar 100 Handstand Push-Ups 50 Bar Muscle-Ups alternate every 60 seconds
0 Comments
Warmup
2 rounds 10 scap pull ups 5 hang power cleans + 5 jerks 5 snatches + 5 overhead squats 30 double unders or 30 singles S&S 12 min emom 1 12 pull ups 2 10 kb swings 3 12/9 cal bike 4 10 db thrusters Workout From 0:00 to 10:00 - FOR TIME COMPLETE: Run 200m 15 HANG POWER CLEAN & JERKS 90 DOUBLE UNDERS 15 HANG POWER CLEAN & JERKS Run 200m REST remainder of 10 minutes AT 10:00 TO 20:00 - FOR TIME COMPLETE: Run 20OM 15 OVERHEAD SQUATS 90 DOUBLE UNDERS 15 OVERHEAD SQUATS Run 200M WEIGHT 40kg/25kg Warmup
2 rounds 10 push up stance shoulder taps 10 empty bar strict presses 10 wall ball thrusters 10 box step ups S&S Bar muscle up and Ring muscle up skill work *if advanced do: 3 sets x max unbroken reps Rest 2 min between rounds on your own time Workout 50 40 30 20 10 Wall balls 30 25 20 15 10 Box jumps Warm up
3 rounds 10 box step ups 10 empty bar thrusters 10 hip opener lunges 5 scap pull ups + 5 normal pull ups Workout Teams of 2 AMRAP 35 Buy in: 1000m row (while one partner rows the other deadhangs) Into time remaining: 20 box step ups with bar(40/25) 30 C2B 20 box step ups 30 burpees 20 box step ups 30 thrusters Warm up
100 singles or double under practice 3 rounds 10 dyn squat stretches 10 sec calf stretch 10 back squats Burgener snatch warmup w coach S&S 5 10 15 Back squats 60-65% of 1rm 20 25 30 Jumping lunges Workout Every 3min x 6 (18min ) 50 double unders(65 singles) 8 burpee over bar 1 snatch(increase in weight) Warm up
Emom 8: 1 15 jumping squats 2 20 seconds pigeon stretch 3 5 deadlifts + 5 cleans + 5 jerks 4 20 sec calf stretch per leg S&S 4min on 1 min off x 4 200m run 10 burpees 200m run In time remaining max clean and jerks 60/40 Workout 30 20 10 Deadlifts(80/55) Toes 2 bar Warm Up:
Do own warm up WoD: Teams of 2 1600m Run (400m Shuttles) 5 Rounds 28 Burpees 14 Power Cleans (60/40)(S: 50/35)(adv. 80/55) 20 C2B (scale: pull up, Band PU, Jump PU, Ring Row) 10 Thrusters (same weight) Warm up:
200m Run 3 Rounds 5 Inchworms 10 strict presses 10 box step ups 10 Supermans S&S: 16 min EMOM 1; 15/12 Cal Row 2; 4-6 Wall Walks 3; 10/8 Cal BIKE 4; 14 KB Swings WoD: 6 Rounds 15 Box jump overs (step down) 12 HSPU 9 SDHP (40/25) Warm up: 400m Run 3 Rounds 10 Dynamic Squat stretches 10 PVC lat stretches 10 sec adductor stretch 5 front squats (EB) S&S: Tabata the following 4 min side Plank (2 min Left; 2 min Right) 1 min Transition 4 min Wall sit 1 min Transition 4 min Hollow rock WoD: Open 18.2 (Modified) In 18 min Complete: 1 - 10 Front squat (50/35) Over bar burpees *in Time remaining Find 1RM Clean (squat or power) Warm up:
15/12 Calories 2 Rounds 10 Good mornings 5 Scap pull ups + 5 S pull ups 10 Samson Lunges 5 Power cleans 5 Power snatches S&S: Bring Sally up Back squat (EB) (Scaled air squat) WoD: 30 min AMRAP 400m Run (200m Shuttles) 20 Power cleans (60/40) 30 Toes 2 Bar 400m Run (200m Shuttles) 20 Power Snatches (same weight) 6 Rope Climbs |
AuthorCrossFit Pretoria Archives
February 2023
Categories
All
|