A.EMOM 6 mins 10 DLs+ 5 TTBs B.For 15 min as many reps as possible:
Complex 1 Front squat 1 Thruster 1 Back squat 1 Back thruster Every 3 mins do 5 burpees 1 rep= all movements of complex together and unbroken Score= RepsxKgs
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A. Back Squats5 reps @ 80% 3 Reps@ 90% Max reps @ 101% B. Emom 8 mins5 burpees+5 sit ups+10 kipping C. 4 rounds1 min KB Swings
1 min Box Jumps 1 min TTBs 1 min Rest
A. DeadLifts5 reps @ 80% 3 reps @ 90% Max reps @ 101% B. WOD14 mins AMRAP
20 wall ball shots (Rx. 9kg/6kg) 20 Downs & Ups A. SkillsKipping/ Kip pull ups B. Cindy C. Core StrenghtFitnessA skill med ball clean B. 21-18-15-12-9-6-3 Med ball cleans Sit ups cap 20 C. Cooldown AdvancedAdvanced (Ex-competition)
A. Emom 10 mins Odd 10 unbroken pull ups Even 10 unbroken box jumps B. 21-18-15-12-9-6-3 Power clean Burpees Cap 20 min A. Handstand skill
B. 4 rounds of 30sec Plank Straight arms 30sec Arch positiom C. 12min AMRAP 200m run 5 HSPU 10 K2E 15 Squat 3 ROUNDS
2min Deadlifts 2min Wall balls 2min Kb Swings 2min Rest Teams of 2 Athletes Teamates decide how they split reps. (CrossFit is preparing you for real life take advantange of the skills, drills and strengths of each teamate) Each Team performs for time: 10 Rope Climbs 20 Wall Walks 40 Box Overs 60 Push Ups 80 Jumping Pull Ups 100 Back Extensions 120 Wall Ball Shots 140 DUs For finish 20 burpees together. Endurance1 mile run/row
6min rest 1 mile run/rom 6min rest 1 mile run/row |
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October 2016
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