 SKILL
15min Double/Triple unders CROSSFIT For time: "ANNIE" 50-40-30-20-10 Double-unders Sit-ups CROSSFIT LITE For time: 100-80-60-40-20 Single-unders Sit-ups Post scores to comments.
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 CROSSFIT
20min AMRAP: 400m Run 15 Pull-ups 15 Kb Swings 24/16kg CROSSFIT LITE 20min AMRAP: 200m Run 15 Ring rows 15 Kb Swings 16/12kg Post scores to comments.  CROSSFIT
Deadlift 3-3-3-3-3 CROSSFIT LITE Deadlift 5-5-5-5-5 Post scores to comments. FINISHER 6min EMOM: 5 Strict pull ups 5 Strict Handstand push ups  SKILL
15min Handstand Push Ups CROSSFIT 10min AMRAP: 10 Handstand Push Ups 15 Front rack Lunges 40/30kg CROSSFIT LITE 10min AMRAP: 10 Push Ups 15 Goblet Lunges 24/16kg Post scores to comments. In CrossFit, movements transfer to real life: The air squat improves our ability to sit down and stand up, the deadlift improves our ability to pick objects off the floor in a safe manner, and the list goes on.  The snatch is not a movement regularly seen in daily life, but it can simultaneously develop all 10 components of fitness: speed, power, strength, flexibility, stamina, cardiorespiratory endurance, coordination, accuracy, agility and balance. This makes the snatch a very useful tool for anyone who is seeking to improve fitness. As such, it’s described in detail in the “CrossFit Level 1 Training Guide,” and we teach all attendees how to snatch at the Level 1 Certificate Course.
 CROSSFIT
Back squat 1-1-1-1-1-1-1 CROSSFIT LITE Back squat 2-2-2-2-2-2-2 FINISHER Partner 1: Run 400m Partner 2: Accumulates Max OH Squats with empty Barbell. Switch Post scores to comments.  CROSSFIT
5 Rounds For Time: 4 Clean and Jerks 100/60kg 6 Bar muscle-ups 10m Handstand Walks CROSSFIT LITE 5 Rounds For Time: 4 Clean and Jerks 40/30kg 12 Ring rows 10m Bear Crawl Post scores to comments.  CROSSFIT
4 Rounds For Time: 15 Box jumps 76/60cm 400m Run CROSSFIT LITE 4 Rounds For Time: 15 Box Step ups 400m Run Post scores to comments.  CROSSFIT
For Time: 30-20-10 Thrusters 35/25kg Toes-to-bars CROSSFIT LITE For Time: 30-20-10 Burpees Sit ups Post scores to comments.  CROSSFIT
For Time: 6-9-12-9-6 Burpees over the bar Front squats 85/50kg C2B Pull ups CROSSFIT LITE For Time: 9-12-15-12-9 Burpees Goblet squats 24/16kg Ring rows Post scores to comments. |
AuthorCrossFit Pretoria Archives
April 2023
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