Strength Deadlift 20 Mins to find 3rm * WOD For Time (9-11 min cap) 21-15-9 Deadlift @100/70kg Burpee Box Jumps 24/20′ * PEAK 20min Snatch / Bench EMOM Even: 3 TNG Full snatches Odd: 5 Bench press *Select your own weight *Go a little heavier than on the 19th of March
Strength Strict Press 5×3 000,200,400,600,800 *Allow 7 mins to build to working weight * WOD 7 Min AMRAP 4 DBL DB Squats 3 HSPU 8 DBL DB Squats 6 HSPU 12 DBL DB Squats 9 HSPU etc.. @22.5/15kg * PEAK “CHRIS KYLE” 3 Rounds for Time 40 Kettlebell Swings 40 Box Jumps 40 Thrusters 40…
WOD 20 Min AMRAP 5 Bar Muscle Up 10 HSPU 15 DBL DB Squats @22.5/15 Or Regular Cindy 5 Pull Ups 10 Push Ups 15 Air Squats * Core/Midline 6 Mins EMOM 15 Second Hanging/ Seated L-sit *Rest remainder of minute * PEAK 4 Rounds *Rest as needed between excercises: 8 to 12 DBL Flys,…
Strength Back Squat 4×6 @80% of 1rm 000,300,600,900 * WOD For Time (9-11 Min Cap) 5 Rope Climbs 30 Overhead Squats @52.5/35kg 150 Double Unders * PEAK 20min Snatch / Bench EMOM Even: 3 TNG Full snatches Odd: 5 Bench press *Select your own weight
WOD 15 Min Amrap 12 Front Rack Lunge @52.5/35kg 18 KB Swings @24/16kg 24 Box Jumps @24/20′ * Strength/Gymnastics Ring Dip 6×3 Strict Dips + 6 Kipping Dips 000,200,400,600,800,1000 * PEAK Clean and Jerk Work up to a heavy single. Once you miss a weight 3 times you’re done for the day.
Strength/Olympic Lifting Snatch 6×1 Power + 1 Hang Full + 1 OHS @75% 1rm 000,200,400,600,800,1000 * WOD 12 Min AMRAP 30 Double Unders 1 Power + 1 Hang Full Snatch + 1 OHS 3 Bar Facing Burpees 30 Double Unders 1 Power + 1 Hang Full Snatch + 1 OHS 6 Bar Facing Burpees 30…
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