 CrossFit
Bench Press Build to Heavy 3 AMRAP 12: 40 Double Unders 20 Push-ups 10 Toes to Bar Barbell Club 3-Position Squat Snatch *build to heavy 10-1 OH Squats for Load
0 Comments
 CrossFit
Teams of 2: 6 Rounds: 12 Box Jumps (30/24) 21 Dumbbell Front Squats (50’s/35’s) 500 Meter Row *3 Rounds Each, Switching After Complete Rounds* Sweat-X 4 Rounds of: 10 Ring Inverted Row 10 ea. RFE KB Goblet Spilt Squat 15 Russian Swings Tabata 6x Skip 6x AirSquats 6x Abmat Sit-Ups  CrossFit
For Total Time: 3 Rounds: 10 Snatches (95/65) 12 Bar-Facing Burpees Then, Rest 3 Minutes Before Continuing With: 3 Rounds: 10 Bar Muscle-ups 12 Bar-Facing Burpees Time Cap: 12 Minutes -OR- AMRAP 12: 9 Burpee Pull-ups 18 Alternating Dumbbell Snatch (50/35) 27 AbMat Sit-ups Sweat-X 3 Rounds For Time: 1,000 Meter Row 200 Meter Farmers Carry 30 Meter Walking Lunge  Sweat-X
EMOM x 25: Minute 1: 12/9 Calorie Assault Bike Minute 2: 15 Kettlebell Swings (53/35) Minute 3: 15/12 Calorie Row Minute 4: 30 Reverse Lunges Minute 5: Rest *Score is total stations completed as written within the minute. A perfect score is 20.* Barbell Club 5 Rounds of: 3 Front Squats Building (from rack) 10-1 Power Cleans for Load  Sweat-X
30-25-20-15-10 Calorie Anything 10 DB Cleans 10 Wallball CrossFit Groups of 3 Funnel AMRAP 21: 7 Squat Clean Thrusters (115/80) 14x 10-Meter Shuttle Runs CrossFit
For Total Time: 3 Rounds: 10 Snatches (95/65) 12 Bar-Facing Burpees Then, Rest 3 Minutes Before Continuing With: 3 Rounds: 10 Bar Muscle-ups 12 Bar-Facing Burpees *Time Cap: 12 Minutes  CrossFit
On the Minute x 20 Odd: Movement 1 Even: Movement 2 Sweat-X 3 Rounds of: 10 Parallette Push-Ups (2-1-2-1) :30 Parallatte L-Sit (accumulate time) 4 Rounds of: 10/8 Cal. Row 8 Burpees Over Erg. 8 Alt. DB Snatch *round for round with a partner  CrossFit
Back Squat Build to Heavy Set of 5 For Time: 1000 Meter Row 50 Wallballs (20/14) 30 Toes to Bar Barbell Club Push Press Build to Heavy Triple For Time: 30 Thrusters 135/95  CrossFit
PERFORMANCE 5 Rounds, On the 5:00 15 Lateral Barbell Burpees 12 Deadlifts (155/105) 9 Hang Power Cleans (155/105) 6 Push Jerks (155/105) FITNESS 5 Rounds, On the 5:00 12 Lateral Barbell Burpees 12 Deadlifts (95/65) 9 Hang Power Cleans (95/65) 6 Push Jerks (95/65) Sweat-X For Quality: 10 Turkish Get-Ups 3 Rounds of: 10 ea. 1 Leg KB SLDL (slow) 30 sec. Front Plank 5 Rounds of: 12/9 Calore AirBike 15 KB SDHP *rest 1 Min between rounds.  CrossFit
PERFORMANCE & FITNESS AMRAP 20: 5 Pull-ups 10 Push-up 15 Air Squats Sweat-X For Time: 21-18-15-12-9-6-3 Calorie Row After Each Round: 15 AbMat Sit-ups 45 Single Unders or 30 Double Unders |
CrossFit Groundworx 611 Steven Court Unit #2. Newmarket Ontario Canada 905-868-9391 info@groundworx.fit