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Fitness
A. Skill: Rope Climb
B. 5 Sets for quality of:
2-3 Rope Climbs
25 Hollow Rocks
25 Arch Rocks
Rest as needed.
C. EMOM 5:
5 Tuck Jumps AH(igh)AP + 3 SB Tosses AHAP
Fitness
AMRAP 30:
50 Walking Lunges(total)
50 Double-Unders
25 SB Thrusters 0.25 BW
5 SB Clean&Press 0.66 BW
Performance
Hang Squat Clean
1-1-1-1-1-1-1-1-1-1
Performance
„Rowing Murph“, for time:
1 Mile Row
100 Pull-Ups
200 Push-Ups
300 Air Squats
1 Mile Row
Fitness
Every 2:00min OTM for 30:00min(15 Sets):
1. 300/200m Row + 10 Push-Ups
2. 30 KBS 24/16kg + 10 Pull-Ups/Inverted Rows
Alternate task 1 and 2 every 2 minutes.
Fitness
„Double Helen“, for time:
63 KBS 24/16kg
36 Pull-Ups
800m Run
42 KBS 24/16kg
24 Pull-Ups
400m Run
21 KBS 24/16kg
12 Pull-Ups
Fitness
Teams of 2, for time accumulate:
300 WBS 9/6kg
300 Burpees
In total. Only one partner working at a time. Team may switch back- and forth between tasks.
Fitness
EMOM 30:
Even: 8 Deadlifts + 8 Lateral Burpees over the bar
Odd: 16 Double-Unders + 8 TTB
Fitness
A. 2 Rounds for time of:
20m OA Floating KBS L 24/16kg
20m Bear Crawl
20m Broad Jumps
20m OA Floating KBS R 24/16kg
20m Bear Crawl
20m Broad Jumps
B. 4 Sets of:
Suitcase Carry + OA Reverse Sled Drag
1st&3rd round left arm, 2nd&4th round right arm.
C. EMOM 7:
5 Hurdle Jumps
Performance
„CrossFit Total“, find your 1RM:
Back Squat
Press
Deadlift
Fitness
A. Skill:
HSW
B. In teams of 2, 3 rounds fo time of:
A 500m Row
B 500m Row
A 20m HSW
B 20m HSW
A 15 DB Front Squats 2x20/10kg
B 15 DB Front Squats 2x20/10kg
C. Find your 20RM DB Thrusters
D. Find your 3RM OA DB Push Press for each arm
Fitness
A. For time:
10-8-6-4-2
Push-Up
Pull-Up/Inverted Row
V-Up
B. 3 Sets of:
20 SB Squats + 20m Yoke Carry
C. EMOM 7:
5 Anderson SB Squats
Performance
„Barbara“, 5 Rounds for time of:
20 Pull-Ups
30 Push-Ups
40 Sit-Ups
50 Air Squats
3:00min Rest
Time each round. Score is total time to complete the workout.
Fitness
A. To „Dont stop me now“ from Queen:
SB Thrusters
Start and hold a front squat bottom. Every time you hear „don’t stop“ perform a thruster and return and hold squat bottom.
B. 3 Sets of:
20 SB Bench Presses + HOH Rope Pull
C. Find your 1RM BB Floor Press
Performance
A. Backsquat
3-3-3-3-3-3-3
B. Death by:
Pull-Ups