 PERFORMANCE
AMRAP 14: 15 Thrusters (95/65) 30 Double Unders 15 Chest to Bar Pull-ups 30 Double Unders FITNESS AMRAP 14: 15 Thrusters (75/55) 45 Single Unders 15 Strict Pull-ups 45 Single Unders
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 Bench Press
Build to Heavy Set of 7 AMRAP 12: 4 Strict Pull-ups 8 Dumbbell Strict Presses 12 Medicine Ball Squat Jumps Athletes choose loads  Teams of 2, AMRAP 25:
3-6-9-12-15.... Calorie Row Kettlebell Swings Wallballs Partners Switch After Full Rounds PERFORMANCE WB(20/14) DB(53/35) FITNESS WB(14/10) DB(35/25)  AMRAP 20:
7 Power Cleans 7 Burpees 200 Meter Run PERFORMANCE (135/95) FITNESS (95/65)  Push Press
Build to Heavy Set of 5 5 Rounds: 21 Deadlifts 12 Push Presses PERFORMANCE (115/85) FITNESS (95/65)  Buy-In:
35/25 Calorie Assault Bike 50-40-30-20-10: Double Unders AbMat Sit-ups Cash-Out: 35/25 Calorie Assault Bike FITNESS Sub DB Practice Times: 90-75-60-45-30 Seconds of Practice Single Unders: 75-60-45-30-15 Reps  PERFORMANCE
4 Rounds: 200 Meter Run 10 Chest to Bar Pull-ups 200 Meter Run 10 Dumbbell Snatches (70/50) FITNESS 4 Rounds: 200 Meter Run 10 Strict Pull-ups 200 Meter Run 10 Dumbbell Snatches (50/35)  PERFORMANCE
21-15-9: Squat Cleans (135/95) Ring Dips FITNESS 21-15-9: Squat Cleans (95/65) Ring Push-Ups  CrossFit
3 Rounds: 750 Meter Row 50 Air Squats 25 Russian Swings PERFORMANCE: 70/53 FITNESS: 53/35 Barbell Club 6 Sets 2 Cleans Rest 1.5 Minutes Between Sets Begin @ 65% of Max Clean & Jerk & Increase to Max 78% Push Press 2 x 5 Reps @ 60% 1 x 4 Reps @ 63% 2 x 3 Reps @ 65% % Based Off Max Clean & Jerk  Sweat-X
AMRAP 15: Buy In: 50/35 Calorie Bike Then… 3 ea. Plate OH Lunge, 3 Burpees to Plate 6 ea. Plate OH Lunge, 6 Burpees to Plate 9 ea. Plate OH Lunge, 9 Burpees to Plate … Up By 3’s Until Time Cap CrossFIt Team WOD Partners: For Time: 2,000 Meter Row Directly Into… 10 Rounds each of "Heavy Chief" 1 Round of "Heavy Chief": 3 Power Cleans 6 Push-ups 9 Air Squats PERFORMANCE: 155/105 FITNESS: 105/75 |
CrossFit Groundworx 611 Steven Court Unit #2. Newmarket Ontario Canada 905-868-9391 info@groundworx.fit