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.
Tag: double unders
Wednesday 8/5/19…”Unbroken”
Strength
Push Jerk 3-3-3-3-3
Conditioning
5 rounds for quality of:
20/17 Assault Bike Calories
30 Sec Shoulder-to-Overhead, 60/42.5 kg, Unbroken
40 Unbroken Double Unders
rest between sets is as needed.
Saturday 27/4/19….Zooper Dooper
“Zooper Dooper”
Buy In
2 Rounds For Time:
15 Hang Power Snatch 42.5/30kg
25 Wallballs
50 Double Unders
****Then****
Cash Out
2 Rounds
15 Hang Power Clean 52.5/35kg
25 Cal Assault Bike
50 Double Unders
Tuesday 16/4/19…
Conditioning
Every 1 min for 24 mins, alternating between:
1. 10 Dumbbell Snatches, 20/15 kg
2. 2 Rope Climbs
3. 30 Double Unders
An Open tester…
CrossFit Games Open 11.1 / 14.1
Complete as many rounds as possible in 10 mins of:
30 Double Unders
15 Power Snatches, 35/25kg
Monday 4th Feb
Strength
A. EMOM x 8
5 Push Press (pick Load)
Condiioning
For time:
50 Double Unders
21 Dumbbell Squat Clean Thrusters, 20/15 kg
9 Pull-ups
50 Double Unders
15 Dumbbell Squat Clean Thrusters, 20/15 kg
15 Pull-ups 50 Double Unders
9 Dumbbell Squat Clean Thrusters, 20/15 kg
21 Pull-ups
Tuesday 8/1/19…Hot n Spicy
8/1/19
“Hot N Spicy”
5 Min AMRAP
30 Double Unders
12 Power Snatches 35/25
3 Bar Muscle Ups
Rest 3 Mins
5 Min AMRAP
30 Double Unders
9 Hang Snatch 42.5/30
6 Chest 2 Bar Pullups
Rest 3 Mins
5 Min AMRAP
30 Double Unders
6 Snatches 50/35
12 Pullups
Monday 10/12/18…16.2
Beginning on a 4 min clock, complete as many reps as possible of:
25 Toes-to-bars
50 Double Unders
15 Squat Cleans, 135/85 lbs
If completed before 4 mins, add 4 mins to the clock and proceed to:
25 Toes-to-bars
50 Double Unders
13 Squat Cleans, 185/115 lbs
If completed before 8 mins, add 4 mins to the clock and proceed to:
25 Toes-to-bars
50 Double Unders
11 Squat Cleans, 225/145 lbs
If completed before 12 mins, add 4 mins to the clock and proceed to:
25 Toes-to-bars
50 Double Unders
9 Squat Cleans, 275/175 lbs
If completed before 16 mins, add 4 mins to the clock and proceed to:
25 Toes-to-bars
50 Double Unders
7 Squat Cleans, 315/205 lbs
Stop at 20 mins.
Wednesday 24/10/18….Speedbump
24/10/18
Strength
Overhead Squats 5-5-5-5
Conditioning
For time:
21 Overhead Squats, 42.5/30 kg
50 Double Unders
21 Burpees
15 Overhead Squats, 42.5/30 kg
50 Double Unders
15 Burpees
9 Overhead Squats, 42.5/30 kg
50 Double Unders
9 Burpees
Hot and spicy 03/10/18
As many reps as possible in 5 mins of:
Strict Handstand Push-up
For time:
50/35 Assault Bike Calories
100 Double Unders
Run With Medicine Ball, 10/6 kg, 800 m
100 Double Unders
50/35 Assault Bike Calories
