I FEEL A LITTLE ROPEY FOR A FRIDAY! Buy-In: What A Clean Looking Tabata Hang Power Cleans / Squat Cleans / Push Jerk Skill/Warm-up:- Rope Climbs also warm-up to a heavy clean and jerk 2011 CrossFit Games 3 15 foot Rope climb, 5 ascents 65kg Clean and jerk, 5 reps 15 foot Rope climb, 4 ...
“THE END” A1. 3 min Amrap: 20 Cal Row 30 Wallballs 20/14lb 20 Toes to bars 30 Box jumps 24/20″ 20 Sumo Deadlift Highpulls with KB 32K/24K 30 Burpees 20 Shoulder to overhead 60K/42.5K REST 1 MINUTE A2. 6 min Amrap: 20 Cal Row 30 Wallballs 20/14lb 20 Toes to bars 30 Box jumps 24/20″ ...
BANK HOLIDAY TUESDAY A: 21-15-9 Air Squats / Ab-Mat / HR Push-ups B: Power Snatch – Skill or Strength Spend 15 minutes working technique or going heavy for 1. C: CrossFit Central Manchester Games Open Qualifier 1 Complete as many rounds / reps as possible in 6 minutes, of: -10 Power Snatch 25k / 35k ...
-A TASTE OF REGIONALS PAST- A: For Time 500m Row – 40 Thrusters (empty bar)-30 Abmat sit-ups-20 Hr Press-ups – 10 Burpees B: The Snatch Lets Discuss 10 minutes Georgia Chipper “The Jackhammer” 60 Kb Swings 24k/16k 50 Box Jumps 24″/21″ 40 Wallballs 20lb/14lb 30 Pull-ups 20 Ghd 10 Snatches 52.5k / 30k 100ft ...
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S.Q.U.A.T A: Prep – 4 rounds 10 x Box Squat (empty Bar) 5 (reps) x Bear Complex (empty Bar) B: Strength / Skill – Back Squat 15 minutes to work skill or go for a heavy single. C: 10-1 Back Squat / Lateral Burpee Bar must be taken from the floor Load to suit goals. ...
IT’S HERE!!!!!!!!!!!!!!!! Today see’s the release of the first of the 2012 CrossFit Games Open wod’s. To celebrate this eagerly anticipated day we take a trip down memory lane, with what i remember to be a horrible little wod. A: Body Prep Row 500m / 40 air squats / 30 lunges / 20 stiff leg ...
YOU CAN’T BEAT A GOOD SNATCH IN THE MORNING!! A: Partner work 10 x 100m relay. B: Snatch- Warm-up then, 3 attempts at a 1rm. (Must be witnessed by a coach) if range of movement doest allow full squat, then perform a power snatch. C: London Throw Down Wod 2 – Snatch Kalsu Male Rx ...
Remember, Remember the 5th of November! BOOM!! Team games 09:00hrs + HELL 4 LEATHER ALL DAY!! Share on Facebook ...
Skill Work – 4 Rds 10 x Strict Ring Dips 10 x Strict Pull-ups amrap Strict HSPU Rest 90 seconds Between Rounds Snatch work 1-5 minutes Power Snatch 5-10 minutes OHS Squat 10-15 minutes Squat Snatch (heavy single) Wod - ’FREDDYS REVENGE’ 5 Rounds for time 5 x From the rack to over head 85k/55k ...