 Sweat-X (9AM)
5 Rounds of: 10 Chest to Ring 10 Kettlebell SDHP 10 KB Goblet Squats 10 Toes-to-KB 10 Box Jumps 10 Burpees *you go, I go partners. CrossFit (10AM) Partners 10-1 of: Strict Pull-Ups sub. Ring Rows Front Squats 135/95 Deadlift 135/95 Burpees Over Bar then Row 2019 Meters *you go, I go on 10-1 reps then divide reps as desired.
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 Sweat-X
7 Rounds: 21 AbMat Sit-ups 15 Box Jumps 9 DB Deadlifts Barbell Club Deadlift Build to Heavy 5 Odds & Evens: 10-8-6-4-2 Bench Press BW 9-7-5-3-1 Deadlift 1.5 BW  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 In Teams of 3 (30 Minute Cap) 3 Rounds: 75/50 Calorie Assault Bike 50 Toes to Bar In Time Remaining: 30 Clean and Jerks (95/65) 30 Clean and Jerks (115/80) 30 Clean and Jerks (135/95) 30 Clean and Jerks (155/105) 30 Clean and Jerks (185/135) 30 Cleans and Jerks (205/145)  CrossFit
Build to Heavy Power Snatch + Overhead Squat + Squat Snatch For Time: 20 Power Snatches (95/65) 20 Lateral Barbell Burpees 20 Overhead Squats (95/65) 20 Lateral Barbell Burpees 20 Squat Snatches (95/65)  CrossFit
AMRAP 15: 400/350 Meter Row 20 Kettlebell Swings (53/35) 100' Bear Crawl or 25' HS Walk 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
For Time: 1 Thruster (135/95) 2 Hang Power Cleans (135/95) 3 Deadlifts (135/95) 4 Burpees 5 Toes to Bar 6 Box Jumps (24/20) 7 Hand Release Push-ups 8 Reverse Lunges 9 Kettlebell Swings (53/35) 10 AbMat Sit-ups 11 Wallballs (20/14) 12 Calorie Bike Sweat-X Build to a Heavy 3-Position Squat Clean: 1 High Hang Squat Clean + 1 Hang Squat Clean + 1 Squat Clean AMRAP 3: 9 Deadlifts 9 Hang Power Cleans 9 Front Squats (95/65) Rest 3 Minutes AMRAP 3: 7 Deadlifts 7 Hang Power Cleans 7 Front Squats (115/80) Rest 3 Minutes AMRAP 3: 5 Deadlifts 5 Hang Power Cleans 5 Front Squats (135/95)  CrossFit
For Time: 30 Toes to Bar 400 Meter Run 15 Power Cleans (175/115) 800 Meter Run 15 Power Cleans (175/115) 400 Meter Run 30 Toes to Bar Sweat-X 3 Rounds of: 15 Cal. Anything 15 DB Hang Squat Cleans 15 Burpees to Plate *you go, I go partners.  CrossFit
3 Rounds: 24/17 Calorie Row 21 Wallballs (20/14) 18 Alternating Dumbbell Snatches (50/35) 15 Lateral Burpees over Rower  CrossFit
Overhead Squat Build to Heavy Set of 5 AMRAP 12: 5 Strict Handstand Push-ups or 15 Push-Ups 10 Overhead Squats (95/65) 15 Deadlifts (95/65) Sweat-X 3 Rounds of: 10 ea. DB Bent Over Row 20 sec. ea. Single Leg Hip Bridge 10 Wheel-Outs or 30 sec. Front Plank 15-12-9-6 of: Calorie AirBike KB SDHP Box Jump  CrossFit
5 Rounds, On the 5:00: 15/12 Calorie Assault Bike 18/15 Calorie Row 21 Shuttle Sprints (10 Meters) Sweat-X Tabata: AirBike rest 1min Lunges & Rope Slams rest 1min Row rest 1min Sandbag Cleans & Burpee rest 1min Abmat Sit-Ups |
CrossFit Groundworx 611 Steven Court Unit #2. Newmarket Ontario Canada 905-868-9391 info@groundworx.fit