Α. Every 2 minutes, for 16 minutes (8 sets): 2 Squat Snatch @ 80-85% of 1-RM Snatch B. Rx Against a 60-second clock: 6-8 Bar Muscle-Ups or 12-15 Chest to Bar or 12-15 Barbell Bent Row Max Calories of Rowing or Ski-Erg or Burpees in remaining time Rest 90 seconds and repeat for a total […]
Α. Every 2.30 minutes, for 12.30 minutes (5 sets): Deadlift 5 reps @ 75-85% of 1-RM Deadlift B. Rx “Charley Horse” For time: 50/35 Calories of Assault Bike (or 75/50 Calories of Rowing on Concept 2 or 75 DB Santch 22.5/15 Kg) 25 Front Squats (80/55 Kg) 25 Burpee Box Jump-Overs (60/50cm)
Α. Every 2 minutes, for 16 minutes (8 sets): Clean+Clen&Jerk @ 80-85% of 1-RM C&J B. Rx “CrossFit Games Open Event 20.1” Ten rounds for time of: 8 Ground to Overhead (43/29 Kg) 10 Bar-Facing Burpees Time cap: 15 minutes
Α. Every 2.30 minutes, for 12.30 minutes (5 sets): Back Squat 5 reps @ 75-85% of 1-RM Back Squat B. Rx Complete as many rounds and reps as possible in 12 minutes of: 6 Strict Pull-Ups 12 Alternating Dumbbell Snatches (22.5/15 Kg) 12 Single-Arm Dumbbell Push Presses (22.5/15 – Left Arm) 12 Single-Arm Dumbbell Push […]
Α. Rx Two round for Time: Row 1000 Meters or 800m run 15 Burpee Box Jump-Overs (60/50cm) 30 Pull-Ups 60 Kettlebell Swings (32/24 kg) Scaled Two round for Time: Row 1000 Meters or 800m run 15 Burpee Box Jump-Overs (60/50cm) 30 Pull-Ups 60 Kettlebell Swings (24/16 kg) Basic Two round for Time: Row 800 Meters […]
Α. Execution: (A1 + 60rest + A2 + 75 rest) x 3 A1) Cyclist Front Squat: 31X0; 8-10 reps; rest 60sec x 3 Sets A2) Chainsaw Row: 20X2; 8-10/arm; rest 60sec x 3 Sets B. Rx / Scaled / Basic “Desire” For max reps: 5 Minutes of Burpee Box Jump-Overs (60/50 cm)