A. Every 3 minutes, for 15 minutes (5 sets): Bench Press *Set 1 – 5 reps @ 80-85% *Set 2 – 3 reps @ 85-90% *Set 3 – 2 reps @ 90% *Set 4 – 3 reps @ 85-90% *Set 5 – 8 reps @ 75-80% After Every set of Bench Press do 8-10 Strict […]
A. In 10 minutes build to a 1-RM Barbell Z-Press Followed by. . . One set of: Barbell Z-Press x 10 reps @ 55-65% of 1-RMB. RX Every 8 minutes, for 24 minutes (3 sets) for times: 100 Double Unders 26 Alternating Dumbbell Snatch (1×22.5/15 Kg) 20 Burpee Box Jump-Overs (60/50cm) 26 Dumbbell Thruster (1×22.5/15 Kg) […]
A. “Fuego” ABS Three Rounds: 30 sec of Side Plank Hip Dips (Left) 30 sec of Side Plank Hold (Left) 15 Ceiling Crunches 30 sec of Side Plank Hip Dips (Right) 30 sec of Side Plank Hold (Right) 15 Ceiling Crunches B. RX Three rounds for time of: 400 m run (or 25 burpees if […]
A. Every 2 minutes, for 10 minutes (5 sets): Back Squat *Set 1 – 5 reps @ 60% *Set 2 – 5 reps @ 65% *Set 3 – 3 reps @ 75% *Set 4 – 2 reps @ 85% *Set 5 – 2 reps @ 90% Followed by… Every 3 minutes, for 6 minutes (2 […]
A. RX Complete as many rounds and reps as possible in 35 minutes of: 50 Double-Unders 40 Wall Ball Shots (9/6 Kg) 30 American Swing 24/16 Kg 20 Push-Ups 10 Pull-Ups 5 Deadlift 120/80 Kg SCALED Complete as many rounds and reps as possible in 35 minutes of: 50 Double-Unders 40 Wall Ball Shots (9/6 […]
A. Every 1:30 x10 Sets 1 Power Snatch + Squat Snatch @75-85% 1RM B. RX Every 4 minutes, for 16 minutes (4 sets) for times of: 20 DB Goblet Front Squat 1×22.5/15 Kg 10 Burpees over the bar 5 Cleans (90/60 Kg) SCALED Every 4 minutes, for 16 minutes (4 sets) for times of: 20 […]
A. Every 2 minutes, for 10 minutes (5 sets): Bench Press x 5-6 reps @ 20X1 Followed by… Every 3 minutes, for 6 minutes (2 sets): Bench Press x Max Reps @ 90% of today’s heaviest set B. RX Three sets for max reps: 90 seconds of the following… 9 Burpee Box Jump-Overs + Max […]
A. Every 1:30 x8 Sets 1 Squat Clean+1 Front Squat+1 Push Jerk (start from 65% to Heavy) B. NOBULL CROSSFIT GAMES OPEN 22.3 RX For Time 21 Pull-Ups 42 Double-Unders 21 Thrusters (43/29 Kg) – Class Weight (40/25 Kg) 18 Chest-to-Bar Pull-Ups 36 Double-Unders 18 Thrusters (52/34Kg) – Class Weight (50/30 Kg) 15 Bar Muscle-Ups […]
A. RX AMRAP 10 Min. 20 DB Snatch @22.5/15Kg 20 Box Jump @60/50 Rest 2:00 AMRAP 10 Min. 50 Double Unders 25 Medball Clean @9/6 Rest 2:00 AMRAP 10 Min. 10 DB Hang Squat Clean @22.5/15Kg 10 DB Lunge @22.5/15Kg 20 Air Squat SCALED AMRAP 10 Min. 20 DB Snatch @17.5/12.5Kg 20 Box Jump @60/50 […]
RX A. In 15 minutes, complete the following: Run 800 Meters (or 40 burpees if rain) immediately followed by as many rounds and reps as possible of: 5 Strict Pull-Ups 10 Push-Ups 15 Air Squats Rest exactly 5 minutes, and when the running clock reaches 20:00 . . . B . In 15 minutes, complete […]