Building the engine is part of the fun
5 Min AMRAP of
5 Strict Pullups
10 Pushups or Handstand Pushups
15 Kettlebell Swings
Rest 2 Mins
5 Mins Max Distance Row
Rest 2 Mins
5 Min AmRAP
5 Strict Pullups
10 Pushups or Handstand Pushups
15 Kettlebell Swings
Rest 2 Mins
5 Mins Max Cals Assault Bike
“Tumbleweed”
Complete as many rounds as possible in 20 mins of:
5 Push Press, 52.5/35 kg
10 Deadlifts, 52.5/30 kg
20 Row Calories
40 Double Unders
Tabata
Toes-to-bar
Box Jump, 24/20 in
Alternating Dumbbell Snatch, 20/15 kg
Row Calorie
The Tabata interval is 20 secs of work followed by 10 secs of rest for 8 intervals. Tabata score is the lowest reps performed in any of the intervals.
Strength
Tempo Back Squat 7-7-7-7-7
Conditioning
On a 2 minute Clock
18/15 Cal Row
In remaining time complete Max Wallballs
rest 2 Minutes
x 4
Every 4 Minutes for 24 minutes
Alternating between
500/450m Row
25/20 Cals Assault Bike
B. SLIPS
Scales
L-sits
Inversions
Planks
Stretching
Every 5 Mins complete
500m Row
15 Box Jumps 24/20″
10 Bench Press (pick load)
X 5
Strength
Back Squat 4 x 6 @ 73%
Conditioning
“Ball & Chain”
3 Rounds For Time
750/650m Row
40 Wallballs
In this classic CrossFit mixed modal workout we combine Gymnastic, Weighted and Monostructural components.
15/7/19
“Christine”
A. 4 reps EMOM x 6mins
Power Snatches @ 65%
B. 3 x 12 Wtd Back Ext
C. 4 x 12 GHD Sit ups
12/06/19
Strength
Hang Power Clean 2-2-2-2
Intervals
Row 45 sec with 45 sec Rest
x 10
4/6/19
Part A.
Power Clean 3’s
Aim to build to a solid 3 rep T’nG and maintain for at least 4 sets
Part B.
Working in Pairs perform:
90 Sec Row @ race pace with 1:1 rest
x 5 sets
