Saturday 21.3.20

CrossFit A. E2OM x 16 mins – Increase Weight each Set 1 Clean B. Deadlifts 3 x 5 TNG 30×0 C. 2 Rounds 1500m Run 35 Pull ups 35 OHs…

Option 1 – The Chief 5 Sets Amrap x 3 mins 3 Power Cleans 6 Push ups 9 Air Squats Rest 1 min between AMRAPs Option 2 5 sets AMRAP…

CrossFit A. 5 Rounds 5 Strict Press 8 Front Rack Reverse Lunges Rest 2:30 B. 100 DUs Buy in + 10-9-8-7-6-5-4-3-2-1 T2B Burpees + 100 DUs Check out Endurance 100…

CrossFit 5 Rounds 3-7 MU or Pull ups 35 Wall Balls or Light Goblet Squats 500m Run Or 5 Rounds 500m Run 20 Swings 15 Goblet Squats 10 SA KB…

Metcon A. 4 Rounds 5 Burpees 10 SA DB Hang Power Clean and Press 15/12 Cals Row or Bike or Ski @ 80% Rest 2-3mins B. 20-18-16-12-10-8-6-4-2 Cals Row or…

Metcon A. 5 Rounds 5 Front Squats 20×0 5 Push ups on DB 50×0 Rest 2 mins B. 3 Rounds 10 Strict Pull ups or Assisted Strict Pull ups –…

Metcon A. 30-20-10 Row Cals Push ups + 750m Run + 30-20-10 Wall Balls Step ups + 750m Run 30-20-10 Bike Cals Single KB Deadlifts + 750m Run + 30-20-10…

CrossFit And Metcon In Pairs – Round for Round 2 Rounds 14-20 Burpee Box Jump Overs + 2 Rounds Each 45m Sled Push + 2 Rounds Each 4-7 Strict Chin…

Endurance In Teams of 4 accumulate 18km Bike 8km Run 8km Ski Metcon A. Bench Press 5 x 5 rest 2 mins B. 2-3-4-5-5-4-3-2 Strict Pull ups or assisted Strict…

Metcon E3OM x 3-4 2 Rounds 12 Cals Row 12 Wall Balls 14/10# Rest 4 mins E3OM x 3-4 2 Rounds 10 SA DB Hang Power Snatch 8 Burpees 6…