CROSSFIT
“Amanda” For Time: 9-7-5 Muscle-ups Squat snatches 60/40kg CROSSFIT LITE For Time: 9-7-5 Jumping Pull ups Front squats 60/40kg Post scores to comments.
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CROSSFIT
For Time: 50 Medball Cleans 20/14lbs 25 Push jerks 70/45kg 50 Medball Cleans 20/14lbs CROSSFIT LITE For Time: 50 Medball Cleans 20/14lbs 25 Push Ups 50 Medball Cleans 20/14lbs Post scores to commets. CROSSFIT
3 rounds for reps: 1min Back squats 60/40kg Rest one minute 1min C2B Pull ups Rest one minute 1min Power Cleans 60/40kg Rest one minute CROSSFIT LITE 3 rounds for reps: 1min Goblet squats 24/16kg Rest one minute 1min Ring rows Rest one minute 1min Kettlebell swings 24/16kg Rest one minute Post scores to comments. CROSSFIT
5 Rounds For Time: 400m Run 21 Deadlifts 85/50kg CROSSFIT LITE 5 Rounds For Time: 200m Run 21 Kettlebell Deadlifts 24/16kg Post scores to comments. CROSSFIT 10 Rounds For Time: 9 Thrusters 30/20kg 35 Double-unders CROSSFIT LITE 10 Rounds For Time: 9 Wallballs 50 Single skips Post scores to comments. CrossFit Open 21.1
RX For time: 1 wall walk 10 double-unders 3 wall walks 30 double-unders 6 wall walks 60 double-unders 9 wall walks 90 double-unders 15 wall walks 150 double-unders 21 wall walks 210 double-unders Time cap: 15 min. SCALED For time: 1 scaled wall walk 10 single-unders 3 scaled wall walks 30 single-unders 6 scaled wall walks 60 single-unders 9 scaled wall walks 90 single-unders 15 scaled wall walks 150 single-unders 21 scaled wall walks 210 single-unders Time cap: 15 min. FOUNDATIONS For time: 1 bear crawl 10 jumping jacks 3 bear crawls 30 jumping jacks 6 bear crawls 60 jumping jacks 9 bear crawls 90 jumping jacks 15 bear crawls 150 jumping jacks 21 bear crawls 210 jumping jacks Time cap: 15 min. EQUIPMENT FREE For time: 1 wall walk 10 lateral jumps 3 wall walks 30 lateral jumps 6 wall walks 60 lateral jumps 9 wall walks 90 lateral jumps 15 wall walks 150 lateral jumps 21 wall walks 210 lateral jumps Time cap: 15 min. Post scores to comments. CROSSFIT
3 Rounds For Time: 25 Toes to Bar 15m Handstand walk 15m OH Lunge 20/10kg CROSSFIT LITE 3 Rounds For Time: 25 V-Ups 15m Bear Crawl 15m Walking Lunge Post scores to comments. CROSSFIT
13min AMRAP: 55 Deadlifts 85/50kg 55 Wallballs 55 Calorie row 55 Handstand Push-ups CROSSFIT LITE 13min AMRAP: 55 Deadlifts 40/30kg 55 Wallballs 55 Calorie row 55 Push-ups Post scores to comments. CROSSFIT
Back squat 3-3-3-3-3 CROSSFIT LITE Back squat 5-5-5-5-5 Post scores to comments. FINISHER 50 V-Ups Scale: Bend Knees as needed for V-Ups. * Every time you break/pause, perform a 15sec Plank Hold. * If you don’t break, perform a Max Plank Hold on completion of the V-Ups. CROSSFIT
5 Rounds For Time: 10 Kettlebell C&J 24/16kg 3 Muscle-ups CROSSFIT LITE 5 Rounds For Time: 10 Kettlebell Swings 24/16kg 10 Ring Rows Post scores to comments. |
AuthorCrossFit Pretoria Archives
April 2023
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