A. RX Complete as Many Round as Possible in 30’ of: 10 Dumbbell Devil’s Presses (1×22.5/15 Kg) 20 Double DBs Front Squat (1×22.5/15 Kg) 30 DB Hang Clean &Jerk (1×22.5/15 Kg) 40 Push-Ups 50 Double Unders 650m run SCALED Complete as Many Round as Possible in 30’ of: 10 Dumbbell Devil’s Presses (1×17.5/12.5 Kg) 20 […]
A. Every 2 minutes, for 20 minutes (10 sets) of: Sets 1-3 = 3 Snatch @ 60-70% Sets 4-6 = 2 Snatch @ 70-80% Sets 7-10 = 1 rep @ 80+% This does not need to be a max effort attempt. If you feel good then let’s see some big weight! B. RX For time: […]
A. Every 90 seconds, for 12 minutes (8 sets): Power Jerk + Split Jerk *Sets 1-2 = 55-60% of 1-RM of Power Jerk *Sets 3-4 = 65-70% *Sets 5-6 = 70-75% *Sets 7-8 = 80-85% B. RX Five rounds for time: 400 Meter Run 8 Strict Pull-Ups 16 Push-Ups @ 10X1 (pause at full extension […]
A. Every 2:30, for 15 minutes (6 sets) of: Deadlift x 2 reps @ 88-92% of 1-RM B. RX Against a 3-minute running clock… 15 Burpees Box Jump Max Reps Chest to Bar Pull Ups Rest 3 minutes, and repeat for a total of 3 sets. Note the total number of chest to bar completed […]
A. Every 2:30, for 15 minutes (6 sets) of: Back Squat x 2 reps @ 88-92% of 1-RM B. RX For time: 120 Double unders 40 Walking Lunges with DB in Goblet Position 22.5/15 Kg 20 Toes to Bar 120 Double unders 30 Walking Lunges with DB in Goblet Position 22.5/15 Kg 15 Toes to […]
A. Every 2 minutes, for 20 minutes (10 sets) of: Sets 1-3 = 3 cleans @ 60-70% Sets 4-6 = 2 cleans @ 70-80% Sets 7-10 = 1 rep @ 80+% This does not need to be a max effort attempt. If you feel good then let’s see some big weight! B. RX “2008 CrossFit […]
A. Bench Press 60% 1RM 10 reps 65% 1RM 10 reps 70% 1RM 10 reps 60% 1RM 10 reps B. RX AMRAP 15: 8 Burpees Box Jump Over 50 Double Unders 12 CTB Pull-Ups 8 Single Arm DB Snatches 22.5/15 Kg SCALED AMRAP 15: 8 Burpees Box Jump Over 50 Double Unders 12 Pull-Ups 8 […]
A. RX Team of 2 – For Time 850m run together 60 Handstand push ups 60 Wall ball 9/6 Kg 650m run together 60 Pull ups 60 Wall ball 400m run together 60 Kettlebell swing 24/16 Kg 60 Wall ball 200m Run together 30 Devils Press 1×22.5/15 Kg 15 Wall walks SCALED 650m run […]
A. Every 2 minutes, for 16 minutes (8 sets): Push Press x 3 reps @ 85% of 1-RM B. RX Every minute, on the minute, for 15 minutes (6 sets) for max reps of: Minute 1: 7 Bar Muscle Ups Minute 2: 20 Goblet Walking Lunges (1×22.5/15 Kg) Minute 3: 15 Toes to Bar Minute […]
A. Every 2 minutes, for 16 minutes (8 sets): Back Squat x 3 reps @ 85% of 1-RM B. RX Complete as many round as possible in 18 minutes of: 180 Double Unders 50 Dumbbell Squat Cleans (1×22.5/15) 30 Burpees SCALED Complete as many round as possible in 18 minutes of: 180 Double Unders 50 […]
