 CrossFit
PERFORMANCE On the 4:00 x 6 Rounds: 12 Dumbbell Power Snatches (50/35) 12 Burpees Over Dumbbell 12 x 10 Meter Shuttles *Score is Slowest Round FITNESS On the 4:00 x 6 Rounds: 12 Dumbbell Power Snatches (35/25) 10 Burpees Over Dumbbell 8 x 10 Meter Shuttles *Score is Slowest Round Sweat-X 3 Rounds of: 10 ea. Single Arm DB Bench Press 10 ea. Single Arm Row 30sec. Front Plank 5 Rounds of: 20 Plate Jumps 10 Plate Ground to OH 5 Cal. AirBike
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 PERFORMANCE & FITNESS
5 Rounds: 21 AbMat Sit-ups 18 Medicine Ball Squat Jumps 50' Walking Lunge Barbell Club Building E2MOMx10: 3 Position Clean & Jerk *High Hang Clean + Jerk, Hang Clean + Jerk & Clean + Jerk. The focus is on speed and position practice not to top out heavy. 10 Rounds of: 9 Deadlifts 6 Hang Power Cleans 3 Push Jerk 105/75  Sweat-X
3 Rounds of: 60 Single Unders 20 Wallballs 20 KB Deadlift 20 Meter KB Carry *partners you go, I go. CrossFit Teams of 3 For Time (30 Minute Cap) 3 Rounds: 30 Deadlifts (95/65) 30 Hang Power Cleans (95/65) 30 Push Jerks (95/65) 100/70 Calorie Assault Bike 2 Rounds: 30 Deadlifts (135/95) 30 Hang Power Cleans (135/95) 30 Push Jerks (135/95) 100/70 Calorie Assault Bike 1 Round: 30 Deadlifts (175/125) 30 Hang Power Cleans (175/125) 30 Push Jerks (175/125)  CrossFit
PERFORMANCE AMRAP 20: 30 Overhead Squats (95/65) 30 Box Jumps (24/20) 30 Toes to Bar 30/21 Calorie Row FITNESS AMRAP 20: 30 Overhead Squats (75/55) 30 Box Jumps 30 Hanging Knee Raises 30/21 Calorie Row  CrossFit
PERFORMANCE 5 Rounds: 21 Wallballs (20/14) 200' Farmers Carry (53's/35's) 9 Strict Handstand Push-ups FITNESS 5 Rounds: 21 Wallballs (14/10) 200' Farmers Carry (35's/25's) 9 L-Sit DB Strict Press (35's/25's) Sweat-X 4 Rounds of :30 Seconds Work/ :30 Seconds Rest Row DB Power Clean Skip DB Thrusters 1 Min Rest  CrossFit
PERFORMANCE 3 ROUNDS OF: AMRAP 5: 15 Barbell Facing Burpees 21 Power Cleans 21/15 Calorie Assault Bike Rest 5 Minutes Round 1 (155/105) Round 2 (135/95) Round 3 (115/85) FITNESS AMRAP 5: 15 Barbell Facing Burpees 15 Power Cleans 15/12 Calorie Assault Bike Rest 5 Minutes Round 1 (105/75) Moderate-Heavy Round 2 (95/65) Moderate Round 3 (75/55) Light-Moderate Sweat-X 18-16-14-12 of: Cal. Row 10m Shuttles Alt. DB Snatch x2 Abmat Sit-Ups *you go, I go partners  CrossFit
PERFORMANCE AMRAP 15: 25 Double Unders 5 Power Snatches (135/95) 25 Double Unders 5 Bar Muscle-ups FITNESS AMRAP 15: 35 Single Unders 5 Power Snatches (95/65) 35 Single Unders 5 Strict Chest to Bar Pull-Ups Sweat-X 3-5 Rounds of: 10 Chest to Ring 10 Kettlebell Swings 10 KB Goblet Squats 10 Toes-to-KB 10 Box Jumps 10 Burpees *you go, I go partners.  CrossFit
PERFORMANCE & FITNESS Front Squat Build to Heavy Single PERFORMANCE 21-15-9: Kettlebell Swing (70/53) Box Jump Overs (24/20) Front Squats (135/95) FITNESS 21-15-9: Kettlebell Swing (53/35) Box Jump Overs Front Squats (95/65) Sweat-X 15-12-9 of: Cal. Anything DB Deadlifts DB Push Jerk Slamball *you go, I go partners  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  CrossFit
In Teams of 2 AMRAP 20: 75 Wallballs (20/14) 60 AbMat Sit-ups 45/30 Calorie Row 30 Burpee Box Jumps (24/20) Sweat-X 5 Rounds of: 1:00 Calorie Bike 1:00 KB Goblet Squats 1:00 Russian KB Swings 1:00 Sand Bag Step-Ups 20" 1:00 Plate Straight Leg Sit-Ups 1:00 Rest |
CrossFit Groundworx 611 Steven Court Unit #2. Newmarket Ontario Canada 905-868-9391 admin@groundworx.fit