Archief voor juli 2022

Amrap 10 1-2-3-4… Dumbbell turkish get-up 15/22.5 Strict chest-to-bar pull-up continue adding 1-rep to each round until time expires

Amrap 10 7/10 calories assault bike 10 strict handstand push-ups

Crossfit Total 1-rep max back squat 1-rep max shoulder press 1-rep max deadlift Your score is the total of your best successful lifts.

For time 1000-m row then… 5 rounds:25 pull-ups7 push jerks 42.5/60

HEAVY DAY Hang power clean 3-3-3-3-3-3-3

For time 300-m run5 burpee box overs 20/245 thrusters 42.5/60300-m run7 burpee box overs 7 thrusters (47.5/65300-m run9 burpee box overs9 thrusters 50/70300-m run11 burpee box overs11 thrusters (52.5/75

For time 150 double-unders30 KB box step-ups 16/24/ 20inch100 double-unders20 KB box step-ups50 double-unders10 KB box step-ups

For time 400/500-m row then… 24-18-12 Power snatches 55/75 12-9-6 Bar muscle-ups then… 400/500-m row

” HEAVY DAY ” 7 sets for load 1 push press + 1 push jerk + 1 split jerk

5 rounds for time 5 deadlifts 84/12510 burpees-to-target