Monday 18.11.19

CrossFit A. Snatch x 1 + Snatch Balance x 2 + OHS x 2rest 3 mins x 3 B. 5 Rounds 3 Back Squats 21×0 5 Strict Chin ups 20×0…

CrossFit A. E2OM x 16 mins Snatch – Increase weight as you go B. 1 and ½ Front Squats x 4 rest 4 mins x 3 AMRAP x 5 mins…

CrossFit and Metcon A. 3 rounds 4 Bench Press 20×0 8 Tricep Push ups 30×0 100 DUs or DU Skill work Rest 3 mins B. 3 Rounds 500m Run 25…

CrossFit A. Power Clean x 1 + Push Jerk x 2 rest 3 mins x 3 B. 5 Rounds 1 Legless Rope Climb or Rope Climb 3 Muscle ups 5…

CrossFit 1km Run + 3 Rounds 12-9-6 Hang Power Cleans 45-75# Front Squats Push Jerks + 2km Run + 3 Rounds 12-9-6 Power Cleans Thrusters Push ups on the bar…

CrossFit A. 3 Rounds 3 TNG Power Cleans 8 Reverse Lunges 15-25 C2B Pull ups or Pull up/C2B skill work Rest 4 mins B. 50 Cal Row 50 Russian Swings…

CrossFit A. Hang Power Snatch x 1 + Snatch x 1 + Snatch Balance x 2 + OHS x 1 rest 3 mins x 3 B. 3 Rounds 4 Back…

CrossFit A. EMOM – 10 mins Hang Snatch – increase load each set B. Front Squats 3 x 8 rest 4 mins C. 20 min AMRAP 2 Rounds 5 Muscle…

CrossFit and Metcon A. 3 Rounds 6 Bench Press 100 DUs or 150 Skips or DU Skills Rest 3 mins B. 400m Run 40 Air Squats 400m Run 40 HR…

CrossFit A. Power Clean x 2 + Push Jerk x 1rest 3 mins x 3 B. 5 Rounds 1-2 Legless Rope Climbs or Legless Rope Climbs 7 T2B 11 Dual…