Archief voor september 2019

For time 100 kettlebell swings 28/20kg 70 chest to bar pull ups 40 weighted pistol squats 12/8kg

Amrap 15 5 muscle ups 400/300m row

10 rounds of: 3 snatches @ 85% 1RM 10m handstand walk

EMOM20 odd: 3 clean & jerks 70/47.5kg + max double unders even: rest

4 Rounds for time 40m overhead lunge walk 15/10kg plate 3 rope climbs 1.2km assault bike/500m row

Crossfit open qualifier 12.3 AMRAP 18 15 box jumps 24/20inch 12 push press 52.5/35kg 9 toes to bar

” Kev” AMRAP 26 minutes (with a Partner) 6 deadlifts 142.5/92.5kg, each 9 bar-facing burpees, synchronized 9 bar muscle-ups, each 17m partner barbell carry 142.5/92.5kg

A = 8 x 400m run 90sec rest in between B = EMOM8 5-7 reps @ 50-60% 1RM snatch

”Angie” for time 100 pull-ups 100 push-ups 100 sit-ups 100 squats

For time 20-19-18-17-16-15-14-13-12-11-10 =165reps wall balls 20/14lbs 17-16-15-14-13-12-11-10-9-8-7 = 132reps russian swings 32/24kg 14-13-12-11-10-9-8-7-6-5-4 = 99reps burpees