Saturday 25.1.20

CrossFit A. E3OM x 4 Hang Snatch x 1 B. Front Squats 4 x 2 rest 4 mins C. 20-40 HSPU 40 Front Squats 10-20 HSPU 20 Front Squats D.…

CrossFit In Pairs share all reps 1500m run – together 100 Cals Bike 100 Thrusters 45-95# 100 Cals Row 100 Power Clean and Jerks 100 Lateral hop the bar burpees…

Endurance 20-15-10 Row Cals Air Squats Sit ups + 1000m Run + 20-15-10 Ski Cals Push ups Step ups + 1000m Run + 20-15-10 Bike Cals Reverse Crunches Walking Lunges…

CrossFit 20 min AMRAP 500m Run 30 Wall Balls 500m Run 30 Russian Swings 500m Run 30 Clapping Push ups or Push ups 500m Run 30 Hanging leg raises 500m…

CrossFit A. 5 mins Isometric HSPU skill work B. 10 mins light split jerk skill work C. 10 mins to Build to a tough Power Clean and Jerk D. 3-6-9-12-15…

Endurance 2000m Bike + 1-2 Rounds 65 DUs 15 Burpees + 1-2 Rounds 20 Cals Row 15 Burpees + 1000m Run or Ski + 1-2 Rounds 65 DUs 15 Burpees…

CrossFit A. Build to a 1RM Snatch in 20 mins B. Murph 1600m Run 100 Pull ups 200 Push ups 300 Air Squats 1600m Run Or 5-10 Rounds 300m Run…

CrossFit A. Bench Press 4 x 2 rest 2 mins B. 3 Rounds 5 Strict Ring Dips 22×2 10 Alternating DB Snatch 15 OH DB Walking Lunges Rest 3 mins…

Endurance EMOM – 30 mins Min 1 10-16 Burpees Min 2 10-16 Cals Row Min 3 10 Reverse Lunges + 30 Dus or 50 skips Metcon A. 3 Rounds 8…

CrossFit A. 3 Rounds For Time – 6 min cap 300m run 8 TNG Power Clean and Jerk 75-135# B. 2-3 Rounds 750m run 35 Wall Balls 8-14# 35 Sit…