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

Short and sweet 28/03/18

images

Strength
Overhead Squat 5-5-5-5

Coditioning
For 4 cycles: AMRAP in 4 mins of:
Row, 500 m
10 Burpees
Max Effort Wall Ball

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

 

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

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