Crossfit
8 minute emom of:
3 x clean & jerk 70kg/50kg
-remaining time max wall balls
-2:00 rest-
8 minute emom of:
10 x press-ups
-remaining time max calorie ski
-2:00 rest-
for time:
100 x kettlebell swings 24kg/16kg
Sweat
for time:
1-2-3-4-5-6-7-8-9-10 x clean & jerk 70kg/50kg
10 x wall balls after each set
-straight into-
20 x dumbbell man-makers 20kg/15kg
-straight into-
1-2-3-4-5 x rounds of cindy
15/10 x calorie row after each round
Crossfit
0:00-15:00
5 rounds for time of:
21 x wall balls
15 x sumo deadlift high-pull 40kg/30kg
9 x thrusters
40kg/30kg
15:00-21:00
30 seconds on / 30 seconds off
max reps bar facing burpee
Sweat
2 rounds for time of:
27 x wall balls
21 x sumo deadlift high-pull 40kg/30kg
15 x thrusters 40kg/30kg
9 x bar facing burpee
-3:00 rest-
2 rounds for time of:
27 x double-unders
21 x kettlebell swings 24kg/16kg
15 x goblet squats 24kg/16kg
9 x kettlebell facing burpee
-3:00 rest-
2 rounds for time of:
27 x calorie row
21 x slam balls
15 x pull-ups
9 x burpee to target
Crossfit
15 minute amrap of:
3 x muscle-ups
6 x power snatch 60kg/40kg
12 x wall balls
24 x double-unders
-5:00 rest-
5 rounds of:
1 minute on / 1 minute off x row
Sweat
7 minute amrap of:
15/12 x calorie row
10 x front squats 50kg/35kg
5 x burpee over bar
-3:00 rest-
7 minute amrap of:
5 x dumbbell man-makers 15kg/10kg
10 x toes to bar
15 x wall balls
-3:00 rest-
7 minute amrap of:
15/12 x calorie ski
10 x hang power cleans 50kg/35kg
5 x burpee over bar
-3:00 rest-
7 minute amrap of:
5 x clusters 50kg/35kg
10 x box jumps
15 x slam balls
Crossfit
"frun"
for time:
21 x thrusters 40kg/30kg
21 x pull-ups
400m x run
15 x thrusters 40kg/30kg
15 x pull-ups
400m x run
9 x thrusters 40kg/30kg
9 x pull-ups
400m x run
Sweat
4 rounds for time of:
50 x double-unders
400m x run
30 x wall balls
20 x pull-ups
10 x clusters 50kg/35kg
-3:00 rest-
Crossfit
for time:
21 x hang cleans 40kg/25kg
21 x front squats 40kg/25kg
400m x run
15 x hang cleans 40kg/25kg
15 x front squats 40kg/25kg
400m x run
9 x hang cleans 40kg/25kg
9 x front squats 40kg/25kg
400m x run
Sweat
12 minute amrap of:
20/15 x calorie row
10 x dumbbell thrusters 15kg/10kg
20 x double-unders
-4:00 rest-
12 minute amrap of:
20/15 x calorie ski
10 x handstand push-ups
20 x slam balls
-4:00 rest-
12 minute amrap of:
200m x run
10 x burpee to target
20 x russian kettlebell swings 32kg/24kg
Crossfit
alternating emom for 10 minutes:
1 - 15/12 x calorie ski
2 - max reps dumbbell man-makers 15kg/10kg
-2:00 rest-
alternating emom for 10 minutes:
1 - 15/12 x calorie row
2 - max reps russian kettlebell swings 32kg/24kg
Sweat
8 minute ladder of:
15 x wall balls
1 x burpee muscle-up
15 x wall balls
2 x burpee muscle-up
15/3
15/4...
-3:00 rest-
8 minute amrap of:
max unbroken thrusters 30kg/20kg
-every time you break = 10 x calorie ski-
-3:00 rest-
8 minute amrap of:
12 x deadlift 50kg/35kg
9 x hang power cleans 50kg/30kg
6 x push jerk 50kg/35kg
-3:00 rest-
2 rounds of:
2 minutes max calorie assault bike
2 minutes max calorie row
Crossfit
every 3 minutes for 3 rounds:
1 x round of macho man 70kg/50kg
10 x bar facing burpees
- remaining time max calorie row
-3:00 rest-
every 3 minutes for 3 rounds:
1 x round of macho man 70kg/50kg
10 x bar facing burpees
- remaining time max double-unders
Sweat
every 2 minutes x 6 rounds:
1 x round of macho man 70kg/50kg
-remaining time max calorie row
-3:00 rest-
every 2 minutes x 6 rounds:
1 x round of cindy
-remaining time max calorie ski
-3:00 rest-
every 2 minutes x 6 rounds:
12 x slam balls
12 x wall balls
-remaining time max double-unders
Crossfit
5 rounds for time of:
10 x left arm hang kettlebell snatch 24kg/16kg
10 x left arm front rack kettlebell squat 24kg/16kg
10 x right arm hang kettlebell snatch 24kg/16kg
10 x right arm front rack kettlebell squat 24kg/16kg
10 x burpee to target
10 x toes to bar
Sweat
for time:
100 x double-unders
50 x calorie row
50 x wall balls
50 x deadlifts 90kg/60kg
50 x hand release press-ups
50 x burpee over back
50 x hand release press-ups
50 x deadlifts 90kg.60kg
50 x wall balls
50 x calorie row
100 x double-unders
Crossfit
8 minute ladder of:
1 x squat snatch (80% 1rm)
1 x muscle-up
10 x double-unders
2 x squat snatch
2 x muscle-ups
20 x double-under
3/3/30
4/4/40
etc...
-4:00 rest-
repeat ;)
Partner Sweat
for time:
100 x calorie row
90 x kettlebell swings 24kg/16kg
80 x calorie row
70 x dumbbell thrusters
60 x calorie row
50 x pull-ups
40 x calorie row
30 x dumbbell man-makers 15kg/10kg
20 x calorie row
10 x burpee muscle-ups
-and back up-
Crossfit
4 rounds for time of:
400m x run
10 x burpee to targert
10 x power snatch 40kg/30kg
Sweat
for time:
100 x double-unders
80 x wall balls
60 x kettlebell swings 24kg/16kg
40 x calorie row
20 x burpee pull-ups
800m x run
20 x burpee pull-ups
40 x calorie row
60 x kettlebell swings 24kg/16kg
80 x wall balls
100 x double-unders