Conditioning
2 Rounds for Time
30 Wallballs
30 OH dumbbell Alt Lunge
60 Double Unders
Rest 3 Mins
Then complete 1 more round AFAP
18.5 Prediction 21/03/18
Conditioning
Every 1:30 for 24 mins, alternating between:
12 Wall Balls, 10/6 kg, 10 ft
8 Chest-to-bar Pull-ups
8 Dumbbell Thrusters, 22.5/15 kg
12 Toes-to-bars
CrossFit Games Open 16.4/17.4
Strength
Deadlift 5-5-5
Conditioning
CrossFit Games Open 16.4 / 17.4
As many reps as possible in 13 mins of:
55 Deadlifts, 102.5/70kg
55 Wall Balls, 10/6kg, 10/9 ft
55 Row Calories
55 Handstand Push-ups
Short and sweet 18/12/17
Strength
Power Snatch 2-2-2-2
Conditioning
10min AMRAP of:
20 Wall Balls 10/6 kg
10 Strict Pull-ups
5 Power Snatches 62.5/45 kg
Legs legs legs 12/12/17
Strength
Back Squat 4×5 at 75% 1RM
Conditioning
3 rounds for time of:
30 Wall Balls 10/6 kg
30 Box Jumps 24/20 in
30 AbMat Sit-ups
30 Row Calories
21-15-9 AMRAP 28/11/17
Strength
Tempo Front Squat 5-5-5-5
Conditioning
AMRAP 12 mins:
21 Wall Balls 10/6 kg
15 Row Calories
9 Toes-to-bars
Today we Squat 06/11/17
Strength
Back Squat 7-7-7-7
Conditioning
For 5 cycles:
AMRAP in 3 mins of:
6 Hang Squat Snatches 95/65 lbs
9 Chest-to-bar Pull-ups
12 Wallball Unbrokens 20/14 lbs
Rest 1 min between each cycle
Wall Ball Relay 26/10/17
Strength
Back Squat 3-3-3-3
Conditioning
Working in pairs, 6 rounds for time of:
Wall Balls
Run 400 m
1 partner runs whilst the other wallballs. Both partners complete 6 of each.
“Morrison” 4th Sept 2017
Skill
Bar Muscle Ups
Strength
Front Squat 5 x 5
Conditioning
50-40-30-20-10 reps for time of:
Wall Ball, 20/14 lbs
Box Jump, 24/20 in
Kettlebell Swing, 24/16kg
