 CrossFit
3 Rounds: 500 Meter Row or 400 Meter Row 12 Power Cleans (155/105) 50 Double Unders Sweat-X 4 Rounds 1min Stations: Calorie AirBike Wallballs Alternating Dumbbell Snatches (50/35) Rest 2min Mindline Cash-Out 3 Rounds of: 10 V-Ups 20 Flutter Kicks 20 Supermans
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 CrossFit
Power Snatch Build to Heavy Set of 2 For Time: 20 Burpee Box Jump Overs (24/20) 30 Power Snatches (75/55) 40 Overhead Squats (75/55) 30/25 Calorie Assault Bike Sweat-X Tabata: Row Rest 1min DB Push Press & Front Plank Rest 1min AirBike Rest 1min KB Swings & Abmat Situps  CrossFit
AMRAP 4: 27/20 Calorie Row 27 Wallballs (20/14) 27 Chest to Bar Pull-ups rest 4 minutes AMRAP 4: 21/15 Calorie Row 21 Wallballs (20/14) 21 Toes to Bar rest 4 minutes AMRAP 4: 15/10 Calorie Row 15 Wallballs (20/14) 15 Pull-ups Sweat-X 3 Rounds of: 10ea. DB Bent Over Row 20sec ea. Side Plank 9-12-15 of: Calorie Anything DB Front Squats Slamball Burpee  AMRAP 18:
21/15 Calorie Row 18 Jumping Lunges 15 AbMat Sit-ups 12 Hand Release Push-ups  CrossFit
Complete as many rounds as possible in 20 minutes of: •8 toes-to-bars •10 dumbbell hang clean and jerks •14 / 12-cal. row Rx: Men use 50-lb. dumbbell Women use 35-lb. dumbbell Scaled: Men perform hanging knee-raises, use 35-lb. dumbbell Women perform hanging knee-raises, use 20-lb. dumbbell Find full scaling options and workout details at: games.crossfit.com/workouts/open/2018 Sweat-X :30sec WORK - :30sec Rest 5x Row 5x Slamball 5x Skip 5x Abmat Sit-Ups  CrossFit
Clean and Jerk Build to a Heavy Single AMRAP 10: 50 Lateral Barbell Burpees 100 Double Unders 30 Clusters (115/80) Sweat-X 4 Rounds of: 10 DB Bench Press 10 KB Russian Swings 10 Pull-Ups (Strict/Banded) 10 cal. AirBike Rest 1min between rounds Open Prep Rest day  CrossFit
AMRAP 18: 18/12 Calorie Row 15 Wallballs (20/14) 12 Alternating Dumbbell Snatches (50/35) 9 Toes to Bar Sweat-X AMRAP 20: 20 Abmat Sit-Ups 15/12 Cal. Anything 10 DB Thrusters 5 Slamball *you go, I go Partners Open Prep 1. Barbell Conditioning For Time: 30 Power Snatches (155/105) 2. Overhead Squat Build to a Heavy Set of 10 3. Conditioning AMRAP 18: 18 Calorie Bike 15 Wallballs (20/14) 12 Dumbbell Snatches (50/35) 9 Toes to Bar  CrossFit
Push Press 5 Sets of 3 For Time: 50/35 Calorie 40 Kettlebell Swings (24/16) 30 Push Press (115/80) 40 Kettlebell Swings (24/16) 50/35 Calorie Sweat-X Tabata DB Front Squats & Front Plank Rest 1min Row Rest 1min Box Jumps & DB Deadifts Rest 1min AirBike Open Prep 1. Strict Handstand Push-ups Alternating On the Minute x 8 Odd Minutes – 50 Double Unders Even Minutes – :30 Seconds Max Strict Handstand Push-ups 2. Push Press 5 Sets of 3 3. Conditioning For Time: 50/35 Calorie Row 40 Kettlebell Swings (32/24) 30 Push Jerks (135/95) 40 Kettlebell Swings (32/24) 50/35 Calorie Row 4. Midline Not For Time: 27-21-15-9 GHD Sit-Ups Empty Barbell Good Mornings  9AM CrossFit
In pairs 4 Rounds of AMRAP 3: 30 Walking Lunge 50/35's 30 AbMat Sit-ups Max Calorie Row *rest 3 while partner performs AMRAP 3 Score= total calories 10AM Sweat-X Groups of 4+ Funnel 20min AMRAP: 2-4-6-8.... 10m Shuttle KB Deadlifts Burpee Slamball AirSquats 11AM FamilyFit Farmers & Lumberjack Game Circle Tag Obstacle Course Team Sled Push *parents play too! |
CrossFit Groundworx 611 Steven Court Unit #2. Newmarket Ontario Canada 905-868-9391 admin@groundworx.fit