 4 Rounds For Time:
Run 400 Meters 20 Good Mornings 24 Push Ups Post scores to comments.
10 Comments
 For time:
10-9-8-7-6-5-4-3-2-1 Burpees V-ups Post scores to comments.  5 Rounds for time:
40 Mountain Climbers 20 Jumping Squats 10 Push ups Rest 1 minute Post scores to comments.  5min AMRAP:
10 Jumping Lunges 5 Air Squats Post scores to comments.  CROSSFIT
For time: 50 Wallballs 15 Cleans 60/40kg. 50 Wallballs 10 Cleans 85/50kg 50 Wallballs 5 Cleans 100/60kg CROSSFIT BASICS For time: 50 Wallballs 25 KB Swings 24/16kg 40 Wallballs 20 KB Swings 24/16kg 30 Wallballs 15 KB Swings 24/16kg Post scores to comments. Venn diagrams show relationships between sets of ideas and they help explain CrossFit’s success.  Venn diagrams are a simple and effective visual representation of concepts and their relationships. They work by putting a concept into a circle. Any place where circles intersect shows a relationship between them, resulting in a new idea or concept. The Venn diagram comes out of mathematics and is a powerful tool for exploring ideas and relationships.
To understand CrossFit, the three most important concepts are functionality, variance and intensity.  SATURDAY SMASH UP
AMRAP 3 minutes: 5 Back Squats 100/60kg 5 Bar Muscle-ups AMRAP 3 minutes: 40 Double-unders 4 Clean & Jerks 70/45kg AMRAP 3 minutes: 7 Hang Power Snatch 40/30kg 14 Air Squats AMRAP 3 minutes: 14/10 Calories Rowing 7 Burpees over the rower *Rest 3 minutes between AMRAPs *Do all 4 AMRAPs, then repeat.  CROSSFIT
For time: 120 Double-unders 60 Chest-to-bar pull-ups 60 Hang power snatches 120 Double-unders CROSSFIT BASICS For time: 120 Mountain climbers 60 Ring rows 60 Kb swings 16/8kg 120 Mountain climbers Post scores to comments.  CROSSFIT
For time: 9-15-21 Thrusters 40/30kg Bar facing burpees CROSSFIT BASICS For time: 9-15-21 Wallballs Burpees Post scores to comments.  CROSSFIT
6 Rounds: 24 Squats 24 Push-ups 24 Walking lunges 400m Run CROSSFIT BASICS 6 Rounds: 24 Squats 24 Push-ups 24 Walking lunges 400m Run Post scores to comments. |
AuthorCrossFit Pretoria Archives
January 2023
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