Saturday 7/12/19…”Jack Hammer”

“Jack Hammer”

For time:
150 Double Unders
— then —
3 rounds of:
20 Kettlebell Swings, 24/16 kg
10-8-6 Front Squats, 100/70 kg
20 Row Calories
5-4-3 Rope Climbs
— then —
150 Double Unders

Saturday 15/12/18…FGB

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3 rounds, 1 min per station, of:
Wall Ball, 20/14 lbs, 10/9 ft
Sumo Deadlift High-pull, 34/25kg
Box Jump, 20 in
Push Press, 34/25kg
Row Calories
Rest 1 min

Monday Madness 29/10/18

crossfit-gams
On a continuous clock:
15-12-9 reps, for time of:
Row Calories
Power Snatch, 42.5/30 kg
then
15-12-9 reps, for time of:
Assault Bike Calories
Clean & Jerk, 42.5/30 kg

Pain Cave 20/07/18

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Complete as many rounds as possible in 15 mins of:
24 Kettlebell Swings, 24/16 kg
18 Box Jumps, 24/20 in
12/10 Row Calories
6 Bar Muscle-ups

Long Monday 16/04/18

so-monday-we-meet-again
Rx’d
Complete as many rounds as possible in 25 mins of:
5 Back Squats, 75% 1RM
10 Row Calories
15 Pull-ups
Rest 1 min

Scaled
5 Back Squats
10 Cal Row
15 Strict Pullups
Rest 1 Min

50+
7 Back Squats
11 Row Calories
15 Ring Rows
Rest 1 min

A leg Burner – 18/1/18

CrossFit Output – A leg Burner with a push

Strength
A. Bench Press 7-7-7-7-7
Use heaviest weight across for all sets
A2. Bent Over Reverse Flys

Conditioning
Complete as many rounds as possible in 12 mins of:
6 Handstand Push-ups
8 Front Squats, 52.5/35kg
10 Row Calories

Finisher

8 x 20 secs / 10 secs
Tabata Hollow Rock
Tabata Hollow Hold

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