Saturday 4/01/20 – Fight Gone Bad

“Fight Gone Bad”

3 rounds, 1 min per station, of:

Wall Ball, 20/14 lbs, 10/9 ft

Sumo Deadlift High-pull, 75/55 lbs

Box Jump, 20 in

Push Press, 75/55 lbs

Row Calorie

Rest 1 min

Rotate immediately to the next station every 1 min, the clock does not stop or reset between stations.

Tuesday 9/7/19…Magic Bullet

AMRAP 30 mins:
15/12 Assault Bike Calories
5 Strict Pull-ups
Row 250/200 m
5 Strict Pull-ups
Ski Erg, 250/200 m
5 Strict Pull-ups

Friday 21/6/19….Big Deal

 

21/6/19

Strength
Strict press 3-3-3-3 @ 82-85%

Conditioning
Complete as many rounds as possible in 12 mins of:
Row, 300/250 m
20 Single Arm Dumbbell Push Press, 20/15 kg
20 Dumbbell Box Step Overs, 20/15 kg

Thanks to CrossFit Invictus for this little number.

Monday 17/6/19…Fire Starter

Strength
Every 90 Sec for 5 Sets
5 Back Squats @ 75-77%

Conditioning
4 rounds, each round for time, of:
25/21 Cal Row
50 Double Unders
15 Sumo Deadlift High-pulls, 42.5/30 kg

Rest 2 mins between each round.

Tuesday 4/6/19…Training 101

4/6/19

Part A.
Power Clean 3’s
Aim to build to a solid 3 rep T’nG and maintain for at least 4 sets

Part B.
Working in Pairs perform:
90 Sec Row @ race pace with 1:1 rest
x 5 sets

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