marzo 31, 2019
- EMOM 18 min:
- 1: 15 deadlift (50/35)
- 2: 15 box jump over
- 3: 10 one arm dumbbell thruster (22,5/15)
- (switch after 5 reps)
- for reps:
- 3 minutes of rowing
- 3 minutes max toes to bar
- 3 minutes max burpees
- No rest between sets
marzo 29, 2019
- Repeat three times:
- 90sec amrap:
- 25 mt shuttle sprint
- + 5 burpees-to-bar
- 1 minute rest
- 90sec amrap:
- 25 mt shuttle sprint+
- 7 knees to elbows
- 1 minute rest
- For time:
- 50 wall-ball shots
- 15 clean (60/40)
- 50 wall-ball shots
- 10 clean (75/52,5)
- 50 wall-ball shots
- 5 clean (90/62,5)
- CT: 15 min
marzo 28, 2019
- 5 rounds for quality
- 30” work / 30” rest
- 1: strict pull-up
- 2: beat swings
- 3: bar kipping
- 15-12-9 reps for time of:
- Thruster (43/30)
- Bar-facing burpees
- Rest 5 minutes
- 12-9-6 reps for time of:
- Thruster (50/35)
- Chest-to-bar pull-up
- CT: 20 min
marzo 27, 2019
- Conditioning: 4 x
- 30” overhead squat (empty bar)
- 30” rest
- 30” hang-squat snatch
- 30” rest
- 30” snatch balance
- 30” rest
- five 150-seconds rounds
- for reps & load of:
- 15/12 cal row
- 10 handstand push-up
- 1 squat snatch **
- Rest 150 seconds
- ** increasing load
- Start @ 60% 1RM
marzo 26, 2019
- EMOM 18 MIN:
- 1: 20 air squat
- 2: 15 tuck crunch
- 3: 3 wall climb
- 21-18-15-12-9-6-3
- Reps for time of:
- Toes to bar
- Push-up
- (CT 15 min)
marzo 25, 2019
- AMRAP in 12 min
- 1 rope climb
- 9 thruster (empty bar)
- THREE WISE MEN
- Three AMRAP in 16 minutes
- AMRAP in 4 minutes
- 5 Hang Squat Snatch (60/40)
- 10 Bar-Facing Burpees
- Rest 2 minutes
- Then, AMRAP in 4 minutes
- 10 Power Clean (60/40)
- 20 Pull-Up
- Rest 2 minutes
- Then, AMRAP in 4 minutes
- 15 Box Jump-Over (60/50)
- 30 Wall Ball Shot (9/6)
marzo 24, 2019
- EMOM 12 min:
- Odd: 15/12 cal row
- Even: max double unders
- Workout 16.1
- AMRAP in 20 minutes
- 8 mt Overhead Walking Lunge
- (43/30 kg)
- 8 Bar-Facing Burpees
- 8 mt Overhead Walking Lunge
- 8 Chest-to-Bar Pull-Ups
marzo 22, 2019
- WORKOUT 19.5
- to be announced
- https://games.crossfit.com/workouts/open/2019
marzo 21, 2019
- EMOM 18 min
- 1: 12 V-up
- 2: 20 swimmer kick
- 3: max hs hold
- THE GIRLS
- “KAREN”
- For time
- 150 wall ball shots (9/6)
marzo 20, 2019
- AMRAP in 6 min:
- 10 push-up
- 10 squat
- 5 burpees
- 1 strict pull-up
- For time:
- 100 double unders
- 70 sit-up
- 50 american swing (24/16)
- 30 toes to bar
- 10 muscle-up
- 30 toes to bar
- 50 american swing (24/16)
- 70 sit-up
- 100 double unders
- (CT: 25 min)
marzo 20, 2019
- On a running clock
- 0:00 to 2:00
- Max one-legged squats
- 2:00 to 3:00 rest
- 3:00 to 5:00
- Max V-up
- 5:00 to 6:00 rest
- 6:00 to 8:00
- Max inverted burpees
- AMRAP in 20 min of:
- 20 double-unders
- 10 pull-ups
- 20 squats
- 60-m shuttle sprint
marzo 19, 2019
- front squat
- 5 – 5 – 3 – 3 – 3 – 1 – 1 – 1
- For time
- 10-9-8-7-6-5-4-3-2-1
- reps for time of:
- Deadlift (80/55)
- Bar-facing burpees
- (CT 12 min)