CrossFit Class 12/9
Snatch 10×3 @ 70% 12 Minute AMRAP5-10-15-20-25Toes to BarBurpees to Bar
CrossFit Class 12/7
Split Jerk Build to Heavy DoubleTeams of 3AMRAP in 10 MinuteCalorie Rowimmediately intoAMRAP in 10 MinuteBurpees to 12″ targetimmediately intoAMRAP in 10 MinuteShuttle Run in... Read More
CrossFit Class 12/6
Deadlift 3×3 @ 95% Teams of 2100 Cal Bike75 Synchro Pull Ups50 Synchro DB Snatches 50/35lbs
CrossFit Class 12/5
Strict Press 95% 3×3 Alternate OTM for 9 MinutesStrict Pull ups 8-12Face Pulls 15-30Biceps Curl 8-12 Alternate OTM for 8 MinutesDB Bench 8-10Tricep Ext 10-15... Read More
CrossFit Class 12/4
Hang Power Snatch heavy 2 AMRAP in 18 Minutes60 Double Unders250m Row20 Wall Balls 20/147/5 Ring Muscle Ups
CrossFit Class 12/3
Front Squat 95% 3×3Bench Press 95% 3×3 Nancy5 Rounds For Time400M Run15 Overhead Squats 95/65lbs
CrossFit Class 12/2
Hang Power Clean Heavy Single 5 Rounds For Time16/11 Cal Bike12 Burpee Box Get Overs 24/208 Strict Deficit HSPU 8/6″
CrossFit Class 11/30
“Piggy Back”Teams of 212 Rounds For Time:12 Alternating Dumbbell Snatches (50/35)12 Lateral Burpees Over Dumbbell12 x 10 Meter Shuttle Run
CrossFit Class 11/29
Deadlift 4×4 @90%Strict Press 4×4 @90% 3 Rounds For Time400M Run100 Ft Walking Lunge 50/35s30 Toes to Bar
CrossFit Class 11/28
In Teams of 2AMRAP in 3 Rounds of:M1: Wall BallM2: Synchro DB Split Snatch 50/35M3: Cal RowM4: Synchro DB Hang Clean & Jerk 50/35M5: Cal... Read More