Saturday 14.09.19

CrossFit A. 3 Rounds 10 Romanian Deadlifts 30×0 20m Handstand Walk Rest 3 mins B. Weighted Chin ups 6 x 2; rest 2 mins C. 4 min AMRAP 3 Snatch…

CrossFit 2 Rounds 750m Run, Row or Ski Erg + 2-3 min AMRAP Strict HSPU + 500m Run Rest 2 mins 750m Run, Row or Ski Erg + 2-3 min…

CrossFit A. Advised Endurance session or Recovery session if sore Or A. EMOM – 21 mins – must have 30 secs rest between sets Min 1 – 5 Power Cleans…

CrossFit 30 min AMRAP 150 Wall Ball Buy In + 5 C2B, Pull ups or Jumping pull ups 7 Front Squats 75-115# 300m Run Metcon 20-30 min AMRAP 50 Cals…

CrossFit A. 4 mins to find 1 x ME UB DUs B. Isabel – 5 min Cap 30 Power Snatch 65-135# C. 9-18 MU or Pull ups – 4min Cap…

CrossFit A. E2OM – x 10 mins OHS x 2-3 B. 15-12-9-6 Front Squats – Increase Weight Each set Rest 3 mins between sets C. 12-9-6 or 6-5-4-3 – Not…

CrossFit A. Staggered Start 4 Rounds 250m Row 5 T2B – No Chalk allowed 12m Handstand Walk Or Handstand Walk Skills B. 2 Rounds B1. Every 10 secs perform 1…

CrossFit and Metcon 2.5km Run + 10 Rounds 3 Burpee Box Jumps or Step ups 6 Plate Ground to OH 9 Air Squats + 2.5km Run Or 1.5km Run or…

CrossFit A. In teams of 2 2 Rounds – 12 min cap 400m run Together 30-50m Handstand Walk Share reps – 1 person works the other rest. Or Skill work…

Base and Climb A. 9-7-5 Power Snatch 75-115# Muscle Ups or C2B Pull ups B. 4 Rounds 4 Front Squats – From Racks 5 SA KB Snatch Each Arm 6…