 CrossFit
Teams of 2 10 Rounds Total (5 Each): 400 Meter Run 12 Toes to Bar Sweat-X 18-15-12-9 of: Calorie Row DB Front Squats V-Ups DB Push Jerk Ring Row Rest 1min
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 CrossFit
Hang Power Clean Build to Heavy Set of 3 For Time: 21 Hang Power Cleans (135/95) 21 Lateral Barbell Burpees 100 Double Unders 15 Hang Power Cleans (135/95) 15 Lateral Barbell Burpees 75 Double Unders 9 Hang Power Cleans (135/95) 9 Lateral Barbell Burpees 50 Double Unders  CrossFit
Partners, 5 Rounds: 20/15 Calorie Row 10 Thrusters (115/80) *sharing one rower funnel in. Sweat-X 3-5 Rounds of: 5 Strict Pull-Ups 10 Ring Push-Ups 15 AirSquats 15-12-9-6 of: Calorie Row DB Thrusters x2 Abmat Sit-Ups  AMRAP 10:
Bike or Row for Calories On the 1:00 - 2 Dumbbell Power Snatches On the 2:00 - 4 Dumbbell Power Snatches On the 3:00 - 6 Dumbbell Power Snatches On the 4:00 - 8 Dumbbell Power Snatches On the 5:00 - 10 Dumbbell Power Snatches On the 6:00 - 8 Dumbbell Power Snatches On the 7:00 - 6 Dumbbell Power Snatches On the 8:00 - 4 Dumbbell Power Snatches On the 9:00 - 2 Dumbbell Power Snatches Dumbbell: (50/35) Barbell Club Establish Strict Press Heavy Single Establish Push Jerk (or Split) Heavy Triple Death By Cleans EMOM starting at 5 Reps continue to add 1 reps each minute until you can not complete the reps in time. 135/95 or a # you could cycle 10 reps + fresh.  CrossFit
For Time: 800 Meter Run 30 Power Cleans (185/135) 800 Meter Run Sweat-X 5 Rounds of: 15m Single Arm KB Farmers Carry (15m R/ 15m L) *alternate with a partner 5 Rounds of: 20 DB Step-Ups 20" 15 KB Swings 10 Push-Ups *round for round with a partner  CrossFit
Overhead Squat Build to a Heavy Triple For Time: 50/35 Calorie Row 35 Lateral Barbell Burpees 50 Overhead Squats (95/65) Sweat-X 4 Rounds of: 10 DB Bench Press 20 sec. ea. Single Leg Hip Bridge 30 sec. Front Plank 6 Rounds of: 10 DB Cleans 10 DB Front Squats *round for round with a partner  CrossFit
AMRAP 5 Buy-In: 400 Meter Run Followed By… 21 Chest to Bar Pull-ups 21/15 Calorie Assault Bike Rest 5 Minutes AMRAP 5: Buy-In: 400 Meter Run Followed By… 15 Toes to Bar 15/10 Calorie Assault Bike Rest 5 Minutes AMRAP 5: Buy-In: 400 Meter Run Followed By… 9 Pull-ups 9/6 Calorie Assault Bike Sweat-X 4 Rounds of: 8 ea. DB Step-Ups 12 ea. DB Single Arm Seated Strict Press 20 sec. ea. Side Plank Tabata: AirBike rest 1min Alt. DB Snatch rest 1min Abmat Sit-Ups  CrossFit
AMRAP 18: 30 Double Unders 10 Dumbbell Power Cleans 30 Double Unders 10 Dumbbell Hang Squat Cleans 30 Double Unders 10 Dumbbell Push Presses 30 Double Unders 10 Dumbbell Reverse Lunges 30 Double Unders 10 Dumbbell Thrusters Dumbbells: (50’s/35’s) Sweat-X Workout Definition Partners- 20min AMRAP: 3-6-9-12... Kettlebell Swings Goblet Front Squats Burpees *round for round with a partner  CrossFit
DeadliftBuild to Heavy Set of 3 3 Rounds: 25 Deadlifts (135/95) 200 Meter Run 25 Wallballs (20/14) 200 Meter Run Barbell Club 1 Power Clean + 1 Hang Squat Clean Building Over 6 Sets For Load: 10-8-6-4-2 Bench Press 9-7-5-3-1 Power Clean |
CrossFit Groundworx 611 Steven Court Unit #2. Newmarket Ontario Canada 905-868-9391 info@groundworx.fit