 CrossFit
Overhead Squat Build to Heavy Set of 5 AMRAP 12: 5 Strict Handstand Push-ups or 15 Push-Ups 10 Overhead Squats 15 Deadlifts PERFORMANCE (95/65) FITNESS (75/55) Sweat-X 3 Rounds: 200' Dumbbell Farmers Carry 20 Dumbbell Bench Press 200' Dumbbell Front Rack Carry 20 Dumbbell Deadlifts *Dumbbells weight is the same for all movements 3 Rounds of: 10 Abmat Sit-ups 10 Supermans 10 Hollow Rocks 10 Glute Bridges 10 Banded Pull-Aparts 10 Banded Good Mornings
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 CrossFit
Push JerkBuild to Heavy Set of 3 AMRAP 15: 40 Double Unders 20 Dumbbell Hang Clean & Jerks 40 Double Unders 20/15 Calorie Row PERFORMANCE: (50/35) FITNESS: (35/25) Barbell Club Back Squat 3x5, 3x3 & 3x1 Cash Out: 3 Rounds of: 12 Hang Power Cleans 12 Front Rack Lunges (back step) *you choose weight  CrossFit
50-40-30-20-10: AbMat Sit-Ups 25-20-15-10-5: Calorie Assault Bike 10-8-6-4-2: Deadlifts PERFORMANCE: (275/185) FITNESS: (205/145) Sweat-X Tabata Row rest 1min Wallball & Front Planks rest 1min AirBike rest 1min Slamball & Burpee  CrossFit
AMRAP 20: 400 Meter Run Max Strict Pull-ups Sweat-X 5 Rounds of (30min Cap): 400/350 Meter Row 30 Russian KB Swings (light) 20/15 Cal AirBike 100 Skip  Sweat-X
7 Rounds, On the 3:00 15/10 Calorie Anything 10 (5 ea.) DB Single Arm Hang Power Cleans *for load Barbell Club Hang Squat Clean On the Minute x 5: Minute #1 - 2 Hang Squat Cleans Minute #2 - 2 Hang Squat Cleans Minute #3 - 2 Hang Squat Cleans Minute #4 -1 Hang Squat Clean Minute #5 -1 Hang Squat Clean Rest 1:00 On the Minute x 5: 1 Hang Squat Clean, building in load. Pausing Front Squat 5 Sets of 2 3s pause in the bottom of each rep.  CrossFit
For Time: 21 Hang Power Snatches (95/65) 200 Meter Run 21 Overhead Squats (95/65) 200 Meter Run 15 Hang Power Snatches (95/65) 200 Meter Run 15 Overhead Squats (95/65) 200 Meter Run 9 Hang Power Snatches (95/65) 200 Meter Run 9 Overhead Squats (95/65) 200 Meter Run Sweat-X 5 Rounds of: 12/9 Calorie Assault Bike 12 Kettlebell Swings 9 Burpees Rest 1 min between rounds.  CrossFit
Pausing Front Squat Heavy Set of 2 Hang Squat Clean Heavy Single 3 Rounds: 15 Hang Squat Cleans 15 Lateral Barbell Burpees PERFORMANCE: 115/85 FITNESS 95/65  CrossFit
Bench Press 5x5 50-40-30-20-10 reps for time of: • Double-Unders • Sit-ups 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
On the 5:00 x 5: 30 Air Squats 20/15 Calorie Row 7 Power Snatches PERFORMANCE (115/85) FITNESS (95/65) Barbell Club On the Minute x 5: Minute #1 - 2 Hang Squat Snatch Minute #2 - 2 Hang Squat Snatch Minute #3 - 2 Hang Squat Snatch Minute #4 -1 Hang Squat Snatch Minute #5 -1 Hang Squat Snatch Rest 1:00 On the Minute x 5: 1 Hang Squat Snatch, building in load. Establish Heavy Triple OH Squat (from rack)  CrossFit
PERFORMANCE For Time: 1-2-3-4-5-6-7-8-9-10: Toes to Bar 10-9-8-7-6-5-4-3-2-1: Deadlifts (225/155) FITNESS For Time: 1-2-3-4-5-6-7-8-9-10: Toes to Bar 10-9-8-7-6-5-4-3-2-1: Deadlifts (165/105) 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 Groundworx 611 Steven Court Unit #2. Newmarket Ontario Canada 905-868-9391 info@groundworx.fit