Archive

Gymnastics.
Strict handstand push up

Conditioning.
5rds
25 Cal row
16 chest to bar
9 deficit strict handstand push up

Oly.
Snatch. 15min build to heavy single.

Conditioning.
CrossFit Games 2010.
The Final 2

3rds
30 toes to bar
21 Ground to overhead 42.5/30kg

Conditioning.
Hero workout
‘Klepto’

Skill.
Hang power clean (above knee)

Conditioning.
4 x 3min Ladders. Rest 60sec after each 3min.
3 Hang power clean
3 Pull up
3 Box jump step down

Add 3 reps each rd.

Strength.
Front squat. Tempo 30X1
3,3,3

Conditioning.
10min Amrap
12 (6/arm) FR reverse lunge 32/24kg
16 ab mat sit up
32 double unders

Conditioning.
10rds. 2min on. 1min rest.

4 C&J
8 chest to bar
4 Thrusters
8 Burpee
4 Power snatch
8 Box jump

Strength.
A1. Close grip bench press. Tempo 20X1
4,3,2,1
Rest 60sec
A2. 4-6 Dual DB bent row. Tempo 2020
Rest 60sec

Conditioning.
16min omem.
1. Hspu
2. 40sec AAB
3. 40sec D-ball hold
4. 40sec Row

Strength.
Segmented snatch grip deadlift. Tempo 3131
2,2,1,1

Conditioning.
4 x In 2.30min complete
25 wall ball
15 toes to bar
In remaining time Amrap
DB snatch
Rest 90sec after each rd.

Strength.
Back squat 1RM.

Conditioning.
6min ladder
4 deadlift 85/60kg
4 pistols
4 deadlift
8 pistols
4 deadlift
12 pistols

Add 4 reps to pistols each rd.

Conditioning.
15min Amrap
15 swings
10 box jump step down
15 ab mat sit up
10 med ball cleans

Rest 3min.

12min build to 3RM T&G Power clean