EMOM EMOM EMOM OI OI OI 12/04/18

crossfit-front-squat
EMOM 8mins, alternating between:
5 Power Cleans, 60/40 kg
10 Handstand Push-ups

Then

EMOM 8 mins, alternating between:
8 Front Squats, 60/40 kg
10 Pull-ups

Then

EMOM 8 mins, alternating between:
5 Push Jerks, 60/40 kg
10 Burpees

Short and sweet 28/03/18

images

Strength
Overhead Squat 5-5-5-5

Coditioning
For 4 cycles: AMRAP in 4 mins of:
Row, 500 m
10 Burpees
Max Effort Wall Ball

Rest 2 mins between each cycle. For each cycle restart the AMRAP.

 

AMRAP Heaven 09/03/18

Camille-Overhad-Squat
Strength
3 Power Snatch + 3 Overhead Squat 5×1

Conditioning
For 3 cycles:
AMRAP in 5 mins of:
12 Ski Erg Calories
10 Kettlebell Snatches, 24/16 kg
8 Burpees
6 Bar Muscle-ups

Rest 3 mins between

 

Partner Glen – Super Sat 6/1/18

In teams of two, for time complete:

30 Clean & Jerks, 135/95 lbs
Run, 800m
5 Rope Climbs, 15 ft
Run, 800m
100 Burpees
Run, 800m
5 Rope Climbs, 15 ft
Run, 800m
30 Clean & Jerks, 135/95 lbs

Partition anyhow, only one person working at a time
(complete the runs together)

Monday Fun day 13/11/17

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Strength
Sumo Deadlift 5 5 5 5

Conditioning
For 2 cycles:
AMRAP in 5 mins of:
7 Burpees
14 Kettlebell Sumo Deadlift High-pulls 24/16 kg
Sprint 100m

Rest 3 mins between cycles

Tuesday 25th July – Lower Body Blitz

Strength
A.
 In 10 Mins build to a heavy Squat Clean

Then Take 70% of A

Barbell Complex – EMOM x 7
Squat Clean x 2

Conditioning
Row 400m
X 6
1:30 Rest Between sets

Finisher – All out Effort
Row 250m
15 Burpee to a plate
30 KB Front Squat 16/12’s

 

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