Saturday 21.09.19

CrossFit A1. Back Squats 6-4-2 rest 2 mins A2. Weighted Pull ups 6-4-2 rest 3 mins B. 10 Muscle ups or 20 Ring Dips 15 OHS 65-115 15-30 Pull ups…

CrossFit and MetCon A. 1km Row + 10-9-8-7-6-5-4-3-2-1 or 5-4-3-2-1-5-4-3-2-1 T2B or HLR HR Push ups + 500m Run Rest 7-10 mins B. 2km Bike + 9-8-7-6-5-4-3-2-1 Hang Power Clean…

CrossFit A. 15 TNG Deadlifts 10-20m Handstand Walk – 40 sec cap Rest 3 mins 9TNG Deadlifts 15m Handstand Walk – 40 sec cap Rest 3 mins 6 TNG Deadlifts…

CrossFit AMRAP x 14 mins 7 MU 50 Wall balls 100 DUs Or AMRAP x 14 mins 7-14 Pull ups 50 Wall balls 100 DUs Metcon AMRAP x 3-5 mins…

CrossFit A. 5 rounds 4-7 Bar Muscle ups 25 Cals Row Or Bar MU skill B. 3 Rounds 25 Box Jumps 20 KB Swings 15 Push Jerks 75-135# 10 TNG…

CrossFit A. Snatch x 1 OHS x 3 rest 3 mins x 2 B. Cleans 12 @ 75-185# Rest 3 mins 9 @ 85-225# Rest 3 mins 6 @ 95-265#…

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…