19-06-18

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

18-06-18

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-

15-06-18

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

14-06-18

Crossfit

5 rounds of:

1 minute max calorie row

1 minute max hang clean & press 50kg/35kg

1 minute max bar facing burpees

1 minute rest

Sweat

''shitty sixty''

for time:

60 x wall balls

60 x pull-ups

60 x dumbbell thrusters 20kg/15kg

60 x abmat sit-ups

60 x plate ground to overhead 20kg/15kg

60 x alternating overhead lunges with plate 20kg/15kg

60 x double-unders

60 x calorie row

60 x alternating dumbbell snatch 20kg/15kg

60 x burpee to target

13-06-18

Crossfit

15 minute amrap of:

20 x hang kettlebell snatch 24kg/16kg (switch arms every 10 reps)

20 x 1 arm kettlebell front rack squats 24kg/16kg (switch arms every 10 reps)

20 x toes to bar

10 x handstand push-ups

Sweat

every 3 minutes for 6 rounds of:

20/15 x calorie row

30 x double-unders

-remaining time max reps of-

rd1 - kettlebell swings 24kg/16kg

rd2 - hang kettlebell snatch 24kg/16kg

rd3 - kettlebell front rack squats 24kg/16kg

rd4 - kettlebell swings 24kg/16kg

rd5 - hang kettlebell snatch 24kg/16kg

rd6 - kettlebell front rack squats 24kg/16kg

 

-5:00 rest-

 

18 minute amrap of:

10 x chest to bar

10 x box jumps

10 x handstand push-ups

*every 3 minutes stop and do - 5 x dumbbell man-makers 15kg/10kg*

08-06-18

Crossfit

5 rounds for time of:

10 x power cleans 60kg/40kg (5 x burpee penalty if not tng)

10 x toes to bar

400m x run

Sweat

5 rounds for time of:

5 x burpee muscle-ups

10 x power cleans 60kg/40kg (5 x burpee penalty if not tng)

15 x wall balls

10 x dumbbell hang clean and press right arm 22.5kg/15kg

10 x dumbbell hang clean and press left arm 22.5kg/15kg

400m x run with wall ball

07-06-18

Crossfit

Cindy xxx

for time (20 minute cap):
10 x pull-ups
20 x push-ups
30 x squats
15 x pull-ups
30 x push-ups
45 x squats
20 x pull-ups
40 x push-ups
60 x squats
25 x pull-ups
50 x push-ups
75 x squats
30 x pull-ups
60 x push-ups
90 x squats

Sweat

10 minute amrap of:

3 x muscle-ups

10 x dumbbell thrusters 20kg/15kg

20 x double-unders

 

-4:00 rest-

 

10 minute amrap of:

10 x calorie ski

10 x burpee over bar

10 x handstand push-ups

 

-4:00 rest-

 

10 minute amrap of:

10 x calorie row

15 x kettlebell swings 24kg/16kg

20 x press-ups

06-06-18

Crossfit

8 minute emom of:

30 x double-unders

-remaining time max hang clean & press 40kg/30kg

 

-4:00 rest-

 

8 minute emom of:

5 x burpee to target

-remaining time max dumbbell man makers 15kg/10kg

Sweat

for time:

5 rounds of:

15/12 x calorie row

20 x press-ups

-straight into-

5 rounds of:

20 x kettlebell swings 24kg/16kg

10 x kettlebell hang snatch 24kg/16kg (5 each arm)

-straight into-

5 rounds of:

10 x burpee to target

10 x dumbbell man makers 15kg/10kg