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CrossFit
For Time: 75 Power Snatches (75/55) Sweat-X 3 Rounds of: 10 ea. 1 Leg KB SLDL 30 sec. Front Plank 15-10-5-10-15 of: AirBike Cal. KB SDHP Toes-to-KB
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Tempo Pausing Back Squat5 Sets of 2 7 Seconds Down. 3 Second Pause. 1-2-3-4-5-6-7-8-9-10: Dumbbell Front Squats (50’s/35's) After Each Round: 30 Double Unders Sweat-X 3 Rounds of: 10 ea. DB Bent Over Row 20 Banded Pull-a-Parts 15-12-9 of: Calorie AirBike Plate Ground to OH Burpee to Plate *you go, I go partners  CrossFit
AMRAP 16: 30 Dumbbell Hang Clean and Jerks (50/35) 25/18 Calorie Assault Bike 20 Lateral Barbell Burpees 15 Deadlifts (245/165) Sweat-X For Time: 50/40 Cal AirBike or Row then 5 Rounds of: 10 Sandbag Front Rack Lunges 5 Burpee Over Bag Cash Out: Tabata Abmat Sit-Ups  CrossFit
AMRAP 5: 27/20 Calorie Row 27 Thrusters (115/80) 27 Chest to Bar Pull-ups (16 Strict) Rest 5 Minutes AMRAP 5: 21/15 Calorie Row 21 Thrusters (95/65) 21 Toes to Bar Rest 5 Minutes AMRAP 5: 15/10 Calorie Row 15 Thrusters (75/55) 15 Pull-ups (9 Strict) Sweat-X 3 Rounds of: :40 sec Front Plank :30 sec Plate OH Hold :20 sec. each Pallof Press 6-9-12-15 of: KB Swings Push-Ups Cal. Row *you go, I go partners  Sweat-X
5 Rounds: 12 DB Reverse Lunges 9 DB Power Cleans 6 DB Push Press *round for round with partner Barbell Club Clean 1RM Bench Press 1RM OH Squat 1RM *score is the total of all three lifts  Sweat-X
15-12-9-6 of: Calorie AirBike or Row KB SDHP KB Goblet Squat Ring Rows V-Ups CrossFit For Time: Teams of 3 100/70 Calorie Row 75 Box Jump Overs (24/20) 50 Power Snatches (135/95) 15 Rope Climbs 50 Power Snatches (115/80) 75 Box Jump Overs (24/20) 100/70 Calorie Row  CrossFit
Hang Squat Clean Build to Heavy Single For Time: 50 Burpees 40/30 Calorie Assault Bike 30 Hang Squat Cleans (115/80)  CrossFit
On the 3:00 x 5 Rounds: 21 Plate Hops 12 Shuttle Sprints 6 Deadlifts Build in Loading on the Deadlift Sweat-X Tabata: AirBike rest 1min DB Deadlifts & Box Jumps rest 1min Row rest 1min Slamball & Burpee  CrossFit
AMRAP 18: 21/15 Calorie Assault Bike 3 Rounds of "Cindy" 10 Power Snatches (115/80) Sweat-X 4 Rounds of: 1:00 Calorie AirBike 1:00 DB Cleans 1:00 WallBall 1:00 Abmat Sit-Ups 1:00 Rest  CrossFit
50-40-30-20-10: Double Unders AbMat Sit-ups Directly Into... 5-10-15-20-25: Kettlebell Swings (53/35) Wallballs (20/14) Sweat-X 18-15-12-9 of: Calorie Row DB Front Squats V-Ups DB Push Jerk Ring Row Rest 1min |
CrossFit Groundworx 611 Steven Court Unit #2. Newmarket Ontario Canada 905-868-9391 info@groundworx.fit