agosto 7, 2024
- Routine: lats + Core
- CrossFit ® "Girls"
- Benchmark Workout
- "ISABEL"
- For Time:
- 30 power snatch
- (♀43 kg, ♂61 kg)
- time cap: 8 minutes
agosto 6, 2024
- routine: handstand
- EMoM for 12 minutes
- 1: 3 power clean
- 2: 2 power clean
- 3: 1 power clean
- maintain same load across
- each 3-min set
- Four rounds For time:
- 10 deadlift (70/100 kg)
- 12-18-24-30
- pull-up
- time cap: 13 minutes
agosto 5, 2024
- routine: rings
- within 90s work patterns,
- two rounds of:
- 1: run 200m + max GHD sit-up
- rest one minute
- 3: bike 500/600m + max double kettlebell
- farm's carry
- (16/24 kg)
- rest one minute
- 5: run 200m + max toes to bar
- rest one minute
- 7: bike 500/600m + max D-ball
- over shoulder
- rest two minutes
agosto 4, 2024
- routine: strength (pulls)
- Emom for ten minutes
- odd: dumbbells bench press, 8 reps
- even: 14 DB walking lunges
- AMRAP 12 minutes
- 6 burpees over the bar
- 3 thruster (40/60 kg)
- 8 burpees over the bar
- 3 thruster
- 10 burpees over the bar
- 3 thruster
- – Add 2 burppes each round
- until time expires.
agosto 2, 2024
- routine: strength (pushes)
- Every 90s, six rounds of:
- front squat
- back squat
- overhead squat
- 3 rounds for time with a partner:
- 30 shoulder-to-overhead (40/60 kg)
- 60 walking lunges
- 90 double-under
- Partners switch reps as needed with one partner working at a time.
- Time cap: 15 minutes
agosto 1, 2024
- routine: handstand
- (free HS hold / HS walk)
- following a pattern of
- 30s work - 30s rest, six rounds of:
- 1.st set: 10 power snatch
- (30/43 kg)
- 2.nd set: 12 handstand push-up
- 3.rd set: 5 burpees + 8 pull-up
- rest one minute after
- third and fifth round
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