22/01/20… Wingman Wednesday

Wingman Wednesday

In Pairs

20 Min AmRAP You go/I go 1:1

5 Burpee

5 Dumbell Push Press L/arm 25/17.5

5 Dumbell Push Press R/arm 25/17.5

15 Walk Lunge (o/h for advanced)

Thursday 2/1/20…”Hair of the Dog”

“Hair of the dog”

10 Rounds for Time of:

8 Pullups

10 Shoulder to Overhead

12 Cals on any machine

Wednesday 4/11/19…Santa’s Bell

Part A

Push Press 5-5-5-5

Part B

“Santa’s Bell”

3 Rounds for Time of:

10 S/A Dumbell Hang Power Cleans L 20/15

10 S/A Dumbell Hang Power Cleans R 20/15

5 Hang Split Jerks L 20/15

5 Hang Split Jerks R 20/15

10m DB walking Lunge

Thursday 25/7/19…”High Capacity”

Strength

Power Clean 4 x 3 @ 80%

Conditioning

“High Capacity”

15 Squat Cleans @ 70/50kg

15 Dumbell Push Press L-Arm 20/15kg

15 Dumbell Push Press R-Arm 20/15kg

50 Abmat Sit-ups

12 Squat Cleans @ 70/50kg

12 Dumbell Push Press L-Arm 20/15kg

12 Dumbell Push Press R-Arm 20/15kg

50 Abmat Sit-ups

9 Squat Cleans @ 70/50kg

9 Dumbell Push Press L-Arm 20/15kg

9 Dumbell Push Press R-Arm 20/15kg

50 Abmat Sit-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.

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