CROSSFIT
Snatch balance
1-1-1-1-1-1-1
 
CROSSFIT BASICS
Snatch grip push press + OHS
1-1-1-1-1-1-1
 
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​CROSSFIT
For time:
27-21-15-9 
Squat cleans 40/30kg
Ring dips
 
CROSSFIT BASICS
For time:
27-21-15-9 
Goblet squat 24/16kg
Push ups
 
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CROSSFIT
For time:
50 box jumps 
50 kettlebell swings 24/16kg 
50 knees-to-elbows
50 wallballs 
50 burpees
 
CROSSFIT BASICS
For time:
30 step ups 
30 kettlebell swings 16/8kg 
30 Sit ups
30 wallballs 14/8lb
30 burpees
 
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CROSSFIT
Overhead squat 1-1-1-1-1 
Front squat 1-1-1-1-1 
Back squat 1-1-1-1-1 
 
CROSSFIT BASICS
Overhead squat 1-1-1-1-1 
Front squat 1-1-1-1-1 
Back squat 1-1-1-1-1 
 
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CROSSFIT
“Barbara”
5 Rounds, each for time:
20 pull-ups
30 push-ups
40 sit-ups
50 squats
Rest 3mins

CROSSFIT BASICS
5 Rounds, each for time:
10 ring rows
15 push-ups
20 sit-ups
30 squats
Rest 3mins
​
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CROSSFIT
8 rounds of:
Run 400 meters
Rest 90 seconds
 
CROSSFIT BASICS
8 rounds of:
Run 200 meters
Rest 90 seconds
 
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CROSSFIT
5 rounds for time:
3 Rope climbs 
10 Toes to bar
21 overhead lunges 20/10kg
 
CROSSFIT BASICS
5 rounds for time:
12 ring rows 
10 Abmat sit ups
21 Lunges 
 
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CROSSFIT
Front squat
1-1-1-1-1-1-1-1-1-1
 
CROSSFIT BASICS
Front squat
1-1-1-1-1-1-1-1-1-1
 
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CROSSFIT
45min AMRAP:
800m Run
10 Deadlifts 120/70kg
800m Run
50 sit-ups
 
CROSSFIT BASICS
45min AMRAP:
400m Run
10 Deadlifts 60/40kg
400m Run
30 sit-ups
 
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CROSSFIT
3 Rounds for time:
400m Run
12 power snatches 40/30kg
9 burpees
 
CROSSFIT BASICS
3 Rounds for time:
400m Run
12 kb swings 24/16kg
9 burpees
 
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