A1: 5 -5 -5 -5 Snatch Grip Deadlifts A2: 5 -5 -5 -5 Snatch Highpulls Alternate A1+A2. Rest approx. 60sec. Between exercises. B: For time: 30/30 DB Snatch 30 V-Ups 30 Power Snatches 30 Sit-ups OLY WOD: A: Sots press 3x6 B: Snatch balance 3x4 C: 8x EMOM 4x Snatch pull 8x EMOM 4x Snatch
COACH J's Birthday WOD A: 6 min Turkish get up Practise with DB, BB, MedBall, KB B: EMOM for 30 min: 1: 5 Hang Squat Cleans 2: Max cals Assault Bike in 45s (Scale: Bike) 3: Max Hamstring Curls with a Medball in 45s Tempo 3030 4: 15 - 20 Box Jumps 5: 1 Min.
A: Every Min. For 6 Min. 10 Kipping Pull-ups or 15 Beatswings B: 2 Rounds: 20 cal Row 400m Run then 2 Rounds: 25 Kettlebell swings, 24/16 kg 25 Bb Shoulder Press 20/10 Kg then 2 Rounds: 25 DB Box step overs, 2×20 Kg/15 kg + 60/50 cm 25 Push ups C: 4 min AMRAP:
"Spehar" in teams of 2: For time: 100 Thrusters (moderate) 100 C2B Pull-ups Run 6 miles (switch every 400m) Partition the Thrusters, Pull-ups and Run as needed. Time Cap: 50min.
A1: 3-3-3-3 Snatch Grip Deadlift A2: 3-3-3-3 Single Leg Box Drop (each leg) Alternate A1+A2. Rest approx. 60sec. Between exercises. B: 3 rounds for time of: 25 Double DB Hang Power Cleans 50 Double-Unders 25 Double DB Box Step-Ups 50 Double-Unders
A: 10min to practise your Bar-/Ring-Muscle Ups B: "Nate" Complete as many rounds as possible in 20 minutes of: 2 Muscle-ups 4 Handstand Push-ups 8 Kettlebell Swings 32/24kg Or: "Nate light" Complete as many rounds as possible in 20 minutes of: 2 Pull-ups + 2 Dips 4 Handstand Push-ups or Pike Push-ups 8 Kettlebell Swings
A1: 10-10-10-10 Front Rack Loaded Split Squats (each leg) A2: 25-25-25-25 Banded Good Mornings Alternate A1+A2. Rest approx. 60sec. Between exercises. B: 4 Rounds - NFT (not for time) 10 KB Front Rack Reverse Lunge (5/leg alternating, challenging weight) 20m DB Bear Crawl (medium load) 5 Burpee Box Jumps (challenging height) 20 Wall Facing Shoulder
A: 12min to find your 1RM Clean & Jerk B: AMRAP in 6min of this complex (every complex needs to be unbroken): 3 Squat Cleans 2 Push-Jerks 1 Thruster C: 4x 1min Weighted Plank Hold (plate on your back) Rest 1min between sets.
A: 3-3-3-1-1 Front Squat @2011 (control the descent & try to hit your 1RM) Start every 2:30min. B: "Saved by the Barbell" https://crossfit.com/foundation/crossfitforkids 3 rounds for max reps of: 1 minute of Burpees 1 minute of Wall-ball shots 1 minute of Deadlifts 1 minute of Med-ball Sit-ups 1 minute of Hang Power Cleans Rest 1
A: Every 2 Min. for 12 Min. do: 6 Back Squats B: 4 Sets: (4 min on / 2 min off): 1) AMRAP 3 Power Cleans 6 Push-ups 9 Squats 2) 400m Run + Max reps: Skater Squat Jumps