Wednesday 11/9/19….

Strength
Hang Power Clean 2-2-2-2
* New lift every 2:30-3:00 minutes

Conditioning
Every 3 mins for 12 mins do:
* 4 Sets

9 Hang Power Cleans, pick load
12 Ring Dips
15 Dumbbell Box Step-ups, 20/15 kg

Wednesday 12/06/19…

12/06/19

Strength
Hang Power Clean 2-2-2-2

Intervals
Row 45 sec with 45 sec Rest

x 10

Saturday…25/5/19

25/5/19

2 rounds for time of:

Row, 500 m
45 AbMat Sit-ups
30 Sumo Deadlift High-pulls, 42.5/30 kg
18 Hang Power Cleans, 42.5/30 kg
30/25 Assault Bikes

Saturday 22/12/18…12 Days Of CrossFit

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For time:
1 Squat Snatch, 135/95 lbs
2 Box Jumps, 24/20 in
3 Push Press, 135/95 lbs
4 Toes-to-bars
5 Hang Power Cleans, 135/95 lbs
6 Push-up (hand release)s
7 Deadlifts, 135/95 lbs
8 Burpees
9 Kettlebell Swings, 70/53 lbs
10 Lunges (10 each side)
11 Wall Balls, 20/14 lbs
12 Oz. Beer! Or 12 Burpees

Barbell Bandits 23/08/18

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Strength

Deadlift 5-5-5-5-5

Conditioning
Complete as many rounds as possible in 7 mins of:
12 Deadlifts, 82.5/60 kg
9 Hang Power Cleans, 82.5/60 kg
6 Push Jerks, 82.5/60 kg

 

“Death By” 14/08/18

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Strength
Power Clean 3-3-3-3

Conditioning
With a continuously running clock perform:
1 Hang Power Clean, 62.5/40 kg and 1 Burpee in the first 1 min
2 Hang Power Cleans, 62.5/40 kg and 2 Burpees in the second 1 min
3 Hang Power Cleans, 62.5/40 kg and 3 Burpees in the third 1 min …
Continuing this for as long as you are able.

Jump City 09/08/18

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For time:
Run, 800 m
80 Double Unders
21 Hang Power Cleans, 61/43kg
— then —
2 rounds of:
Run, 400 m
40 Double Unders
15 Hang Power Cleans, 61/43kg
— then —
3 rounds of:
Run, 200 m
20 Double Unders
9 Hang Power Cleans, 61/43kg

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