STRENGTH Pull Up 3 sets 5 Strict Pull Ups 30 seconds Rest ME Pull Ups Rest 3 mins between sets WOD For Time (15-17 Min cap) 33-22-11 Calorie Row HSPU TTB PEAK 3 Rounds for time: 10 Hang power cleans@60%-70% of 1RM clean and Jerk 20 Push ups 1min Max cal Row REST 3min (REST…
STRENGTH Snatch 6 Rounds @75% of 1rm 1 Power + 1 Full + 1 OHS 000,200,400,600,800,1000 WOD For Time (10-12 min cap) 10 Rounds 12 KB Swings 3 Full Snatch @24/16 @60/42.5 PEAK Strength Circuit 4 Rounds (Not for time) 5 strict press + 10 push press @80% of 1RM strict Press 10 single leg…
STRENGTH Paused Deadlift 6×2 @75% of 3rm 000,200,400,600,800,1000 *Pausing 2 Seconds below the knee WOD 9 Min AMRAP 20 Box Jump Overs 10 Ring Dips 5 Deadlifts @105/75 (230/165) PEAK Strength Circuit 4 Rounds (not for time) 10 Bent over rows @45% of 1RM front squat – Same weight as last week/ try keep it…
STRENGTH Handstand Push Up 4×5 Strict HSPU + 15 DBL DB Push Press 000,230,500,730 WOD 18 Min AMRAP 400m Run 10 Overhead Squats 3 Rope Climbs @60/42.5 KG PEAK Power Snatch + Hang Snatch 15min EMOM: Start @65% – increase every 1-3 if you’re moving well
STRENGTH Front Squat Pausing 2 Seconds 7×2 @ 75% of 1rm 000.200,400,600,800,1000,1200 WOD 12 Min AMRAP 16 Pistol squats 12 TTB 8 Power Cleans @52.5/35 KG PEAK 20m moderate intensity conditioning Jump on the Air bike, rower, go for a run or even a swim if you’re able to. Just move for 20min Feel free…
STRENGTH Deadlift 2 Rounds 1x 3 @80% of 3rm 1×2 @ 85% of 3rm 1×1 @90% of 3rm 000,230,500,730,1000,1230 WOD For Time (7-9 min cap) 45 Thrusters 45 C2B Pull Ups @52.5/35KG PEAK Assault bike/row intervals 5 x 20sec ON / 40sec OFF Rest 2min 4 x 15sec ON / 15sec OFF Rest 2min 5…
WOD CrossFit open 19.2
CORE TTB 3x ME Rest 2 mins between efforts WOD For Reps 4 Full Tabatas (20:10) 20 SGL Arm Hang DB Clean and Jerk 15 Wall Balls 10 Burpees @22.5/15 @20/14 PEAK 20m moderate intensity conditioning Jump on the Air bike, rower, go for a run or even a swim if you’re able to. Just…
STRENGTH Strict Press 7×2 @50% of 1rm Jerk 000,130,300,430,600,730,900 WOD 11 Min AMRAP 200m Run 18 KB Swings @32/24 Kg PEAK For time 9 Thrusters 1 Rope Climb 15 Thrusters 2 Rope Climbs 21 Thrusters 3 Rope Climbs 27 Thrusters 4 Rope Climbs 42.5/30kg
STRENGTH Deadlift 7,5,3,1 Reps 000,300,600,900 WOD For TIme (15-18 min cap) 10-8-6-4-2 DBL DB Box Step Overs Bar Muscle Ups Rest 2 mins 10-8-6-4-2 DBL DB Box Step Overs Pull Ups @24/20 @22.5/15 PEAK Death by Power Clean Work at 70% of 1 RM *Compare to 8 Feb