Crossfit
Elizabeth - squat clean version
for time:
21 - 15 - 9
squat clean 60kg/42.5kg
ring dip
Sweat
The Seven
7 rounds for time of:
7 x handstand push-ups
7 x thrusters 60kg/42.5kg
7 x knees to elbows
7 x deadlift 110kg/80kg
7 x kettlebell swings 32kg/24kg
7 x pull-ups
Crossfit partner wod
8 minute amrap of:
partner a -
5 x power snatch 60kg/40kg
5 x overhead squats 60kg/40kg
5 x burpee over bar
partner b -
max calorie ski (switch over ever round)
-4:00 rest-
8 minute amrap of:
partner a -
10 x dumbbell hang clean & jerk left arm 22.5kg/15kg
10 x dumbbell hang clean & jerk right arm 22.5kg/15kg
10 x box jumps
partner b -
max calorie row (switch over every round)
Sweat partner wod
for time:
1200m/900m x row or ski (switch every 200m/150m)
100 x double-unders
80 x dumbbell hang clean & jerk 22.5kg/15kg (switch every 20 reps)
60 x pull-ups
40 x burpee over bar
20 x clusters 60kg/42.5kg
40 x burpee over bar
60 x pull-ups
80 x dumbbell hang clean & jerk 22.5kg/15kg (switch every 20 reps)
100 x double-unders
1200m/900m x row or ski (switch every 200m/150m)
Crossfit
15 minute amrap of:
27 x double-unders
21 x power clean 50kg/35kg
15 x pull-ups
9 x burpee over bar
Sweat
15 minute amrap of:
27 x double-unders
21 x power clean 50kg/35kg
15 x pull-ups
9 x burpee over bar
-5:00 rest-
15 minute ladder of:
10-20-30...etc
hang kettlebell snatch 24kg/16kg
goblet squats 24kg/16kg
Crossfit
20 minute amrap of:
200m x run
45 x double-unders
15 x power snatch 50kg/35kg
5 x muscle-ups
Sweat
hotshots 19
6 rounds for time of:
30 x air squats
19 x power cleans 60kg/42.5kg
7 x strict pull-ups
400m x run
crossfit
alternating emom - 30 seconds on / 30 seconds off:
1 - power cleans 50kg/35kg
2 - calorie row
3 - front squats 50kg/35kg
4 - calorie row
5 - push press 50kg/35kg
6 - calorie row
2 rounds
partner sweat
5 rounds, alternating emom - 30 seconds on / 30 seconds off:
1 - clean & jerk 50kg/35kg
2 - calorie assault bike
-4:00 rest-
5 rounds, alternating emom - 30 seconds on / 30 seconds off:
1 - dumbbell thrusters 20kg/15kg
2 - calorie row
-4:00 rest-
5 rounds, alternating emom - 30 seconds on / 30 seconds off:
1 - hang kettlebell snatch 24kg/16kg
2 - calorie ski
Crossfit
8 minute ladder of:
1 x squat snatch (70% 1rm)
1 x muscle-up
10 x double-unders
2,2,20
3,3,30
etc
-2:00 rest-
repeat
Sweat
for time:
1 mile x run
100 x alternating dumbbell snatch 22.5kg/15kg
80 x wall balls
60 x russian kettlebell swings 32kg/24kg
40 x calorie row
20 x burpee muscle-ups
1 mile x run
Crossfit
for time:
50 x calorie row
50 x double-unders
50 x alternating dumbbell snatch 22.5kg/15kg
50 x double-unders
50 x thrusters 30kg/20kg
50 x double-unders
20 x burpee to target
Sweat
4 rounds for time of:
400 m x run
15 x clean & jerk 60kg/40kg
5 x rounds of cindy
Crossfit
4 rounds of:
3 minute amrap
5 x hang power clean 40kg/30kg
5 x front squat 40kg/30kg
5 x push press 40kg/30kg
5 x burpee over bar
-1:00 rest-
Sweat
12 minute amrap of:
20 x wall balls
10 x deadlift 90kg/60kg
20 x wall balls
10 x pull-ups
-4:00 rest-
12 minute amrap of:
10 x calorie row
15 x press-ups
10 x calorie row
15 x abmat sit-ups
4:00 rest-
12 minute amrap of:
200m x run
5 x dumbbell man-makers 15kg/10kg
200m x run
10 x burpee box overs
Crossfit
4 rounds of:
40 seconds on / 20 seconds off
1. slam balls
2. box jumps
3. ski calories
4. burpee to target
-1:00 rest-
Sweat
all workouts are 40 seconds on / 20 seconds off x 6 rounds
1. ski calories
2. slam balls
-4:00 rest-
1. assault bike calories
2. burpee over bar
-4:00 rest-
1. russian kettlebell swings 32kg/24kg
2. burpee muscle-ups
Crossfit
20 minute partner amrap of:
50 x burpee over bar
50 x power cleans 60kg/40kg
40 x squat cleans 60kg/40kg
30 x power snatch 60kg/40kg
20 x squat snatch 60kg/40kg
10 x bear complex 60kg/40kg
-and back up again-
Partner Sweat
for time:
100 x back squats 70kg/50kg
100 x push press 50kg/35kg
80 x calorie row
80 x wall balls
60 x chest to bar
60 x kettlebell swings
40 x toes to bar
40 x box jumps
20 x burpee muscle-ups
20 x bear complex 50kg/35kg