I AMRAP 11/05/18

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20min AMRAP:
Row, 500m
20 Power Snatches, 40/30 kg
15 Handstand Push-ups
Ski Erg, 500m
20 Sumo Deadlift High-pulls, 40/30 kg
15 Toes-to-bars

Fitness 20 min AMRAP:
Row, 500 m
20 DB Snatches
15 Push-ups
Ski Erg, 500m
20 Kettle bell Sumo Deadlift High-pulls
15 Hanging Knee Raise / V-Ups

Friday for time 04/05/2018

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For time:
2 rounds of:
6 Power Cleans, 70kg/47.5kg
6 Handstand Push Ups
— then —
2 rounds of:
6 Power Cleans, 70kg/47.5kg
6 Ring Dips
— then —
2 rounds of:
6 Power Cleans, 70kg/47.5kg
24 Push-up (hand release)s

Earth Presses 27/04/18

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For time:
10 Power Cleans, 60/40 kg
1 Handstand Push-up
9 Power Cleans, 60/40 kg
2 Handstand Push-ups
8 Power Cleans, 60/40 kg
3 Handstand Push-ups
7 Power Cleans, 60/40 kg
4 Handstand Push-ups
6 Power Cleans, 60/40 kg
5 Handstand Push-ups
5 Power Cleans, 60/40 kg
6 Handstand Push-ups
4 Power Cleans, 60/40 kg
7 Handstand Push-ups
3 Power Cleans, 60/40 kg
8 Handstand Push-ups
2 Power Cleans, 60/40 kg
9 Handstand Push-ups
1 Power Clean, 60/40 kg
10 Handstand Push-ups

AMRAP Thursday 19/04/18

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For 3 cycles:
AMRAP in 5 mins of:
10 Handstand Push-ups
10 Burpee Box Jump Overs
20 Kettlebell Swings, 24/16 kg
Max Double Unders

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

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

15-12-9 08/03/18

rich-froning
Strength

3 Power Clean + 1 Split Jerk 1-1-1-1-1

Conditioning
15-12-9 reps, for time of:
Hang Power Clean, 70/47.5 kg
Handstand Push-up
Alternating Pistol

21-15-9 01/03/18

benchmark-wod-benchmark-girl-trojan-crossfit-wod-diane-21-15-9-deadlifts-hspus-handstand-push-ups-tabatas-abs-v-ups-abmat-sit-ups-319x400-186x186
Strength
Push Press 5-5-5-5

Conditioning
21-15-9 reps, for time of:
Row Calories
Handstand Push-up
Box Jump, 24/20 in

Accessory
Strict Pull-ups 3x Max Rep

CrossFit Games Open 16.4/17.4

Strength
Deadlift 5-5-5

Conditioning

CrossFit Games Open 16.4 / 17.4

As many reps as possible in 13 mins of:

55 Deadlifts, 102.5/70kg
55 Wall Balls, 10/6kg, 10/9 ft
55 Row Calories
55 Handstand Push-ups

 

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