workouts

WOD 07/12/2021

A. Every 3 minutes, for 12 minutes (4 sets) of: Back Squat 10 reps @58-68% 1RM B. RX Complete as many reps as possible in 12 minutes: 50 Double Unders 8 Power Clean&Jerk 50/35 Kg 12 Wall Ball 9/6 Scaled Complete as many reps as possible in 12 minutes: 50 [...]

workouts

WOD 06/12/2021

A. Every 2 minutes, for 16 minutes (8 sets) of: Clean + Front Squat + Jerk *Sets 1-3 – 60-65% *Sets 4-6 – 65-70% *Sets 7-8 – 70-75% B. RX CrossFit Games Open Event 11.6, 12.5 & 18.5 Complete as many reps as possible in 7 minutes following the rep [...]

workouts

WOD 05/12/2021

A. Four sets for time: 8 Dumbbell Floor Press 12 Double Arm Dumbbell Row   Rest 2:00 between sets B. RX AMRAP 12’ 12 Toes to Bar 12 Push Jerk 50/35 Kg 12 Box Jump Scaled AMRAP 12’ 12 Knee To Chest 12 Push Jerk 40/25 Kg 12 Box Jump [...]

workouts

WOD 04/12/2021

A. RX In team of 2, Four rounds for time of: 50 Pull Ups 40 Air Squats 30 Kettlebell Swings (24/16 kg) 20 Push-Ups 10 Toes to Bar 5 Squat Clean 80/55 Kg Scaled In team of 2, Four rounds for time of: 50 Banded Pull Ups 40 Air Squats [...]

workouts

WOD 03/12/2021

A. Every 2:30 Minutes, for 10 Minutes (4 sets) of: Clean Romanian Deadlift x 10 reps @ 50/55% of 1-RM of Clean&Jerk B. RX Every 4 minutes, for 20 minutes (5 sets) for times: 18 Burpees Box Jump 12 Kettlebell Deadlifts (32/24 kg) 12 Kettlebell Walking Lunges (32/24 kg) Scaled Every [...]

workouts

WOD 02/12/2021

A. Every 2 minutes, for 6 minutes (3 sets): 2 Snatch Lift-Offs + Power Snatch + Overhead Squat @ 70-80% Followed by… Every 2 minutes, for 6 minutes (3 sets): 1 Snatch Lift-Off + Snatch @ 75-85% Followed by… Every 2 minutes, for 6 minutes (3 sets): Snatch @ 85-90% [...]

workouts

WOD 01/12/2021

A. In 16 minutes, build to a 1-RM Split Jerk B. RX Complete as many rounds and reps as possible in 12 minutes of: 12 Front-Racked Dumbbells Front Squats (22.5/15 kg 2xDBs) 9 Toes to Bar 6 Burpees Scaled Complete as many rounds and reps as possible in 12 minutes [...]

workouts

WOD 30/11/2021

A. Every 2 minutes, for 6 minutes (3 sets): 2 Clean Lift-Offs + Power Clean + Jerk @ 70-80% Followed by… Every 2 minutes, for 6 minutes (3 sets): 1 Clean Lift-Off + Clean + Jerk @ 75-85% Followed by… Every 2 minutes, for 6 minutes (3 sets): Clean & [...]