Archief voor maart 2023

For time: 40 hang power cleans 70/102.580 alternating single-leg squats2,100/3,000-m row or 3,500/5,000-m assault bike

5 sets x 2:00 for reps 400-m run Max double-unders in the remaining time Rest 1:00 between sets

For time 100 air squats5 handstand push-ups7.6-m handstand walk75 air squats10 handstand push-ups7.6-m handstand walk50 air squats15 handstand push-ups7.6-m handstand walk25 air squats20 handstand push-ups7.6-m handstand walk

For time: 100 burpee pull-ups Pull-up bar is 30 cm above reach

For time 25 DB power snatches left-arm 15/22.525 DB power snatches right-arm50 sit-ups20 DB power snatches left-arm20 DB power snatches right-arm40 sit-ups15 DB power snatches left-arm15 DB power snatches right-arm30 sit-ups10 DB power snatches left-arm10 DB power snatches right-arm20 sit-ups5 DB power snatches left-arm5 DB power snatches right-arm10 sit-ups

HEAVY DAY Shoulder press 10-10-10-10-10 All sets 50% or higher.Build to a heavy set of 10 unbroken reps.Lift once every 4:00.Advanced athletes start at 70% and perform straight sets across.

Amrap 12 1 deadlift 42.5/62.51 front squat 42.5/62.51 box jump 24/30 Add 1 rep to each movement after completing a full round

CROSSFIT OPEN QUALIFIER 2023 23.3 T.B.K.

TEAM WOD Amrap 15 with a partner 5-10-15-20… Clean and jerk 55/85kgSynchronized sit-upsSynchronized box jump-overs 20/24inch Continue adding 5 reps to each movement at the end of the round. Partners can split up the clean and jerks as needed

3 rounds for time and reps: 800/1,000-m row or1600/2000m assault bike2:00 ring muscle-ups