Category: Uncategorized

Gymnastics.

handstand push up.

Metcon. Teams of 2.

10min Amrap.

10 d/b snatch (open standard) 22.5/15kg

10 box jump overs 24/20

Add 10 reps after each rd.

Then.

5min Max AAB cal.

Metcon.

Tams of 2. 25min Amrap.

75 burpee

75 pull up

75 back squat 52.3/35kg

75 shoulder to overhead 52.5/35kg

Basics class.

On every 5min for 30min complete:

500/400m row

20 dumbell walking lunges 2 x 22.5/15kg

10 box jump overs 24/20

CrossFit Open 17.5

Gymnastics.

Ring muscle up

Metcon.

4 rounds omem.

Min 1. 40sec AAB

Min 2. Double kettlebell front rack carry. AHAP

Min 3. 40sec Row

Min 4. 30sec FLR on rings

Strength.

Front squat 5×3 @60% (Deload)

Metcon.

10-8-6-4-2 cleans 75/52.5kg

20-16-12-8-4 toes to bar

Oly.

6 rounds. Every 2min 30 double unders + 2 touch & go snatch.
Start @ 60-65% of 1RM. Add weight each rd.

Metcon.

5rft.
9 snatch grip deadlift 60/40kg
6 hang power snatch
3 overhead squat

Basics class.

Metcon.

‘Dirty Thirty’
30 bar facing burpees
30 hang power clean 35/25kg
30 ab mat sit up
30 russian swings 24/16kg
30 walking lunges
30 push press 35/25kg
30 knees to elbow
30 thrusters 35/25kg
30 box jump 24/20
30 AAB cal

CrossFit Open workout 17.4

Strength.

Front squat 4×8 @75%

Metcon.

10min Amrap.
200m run
20 pistols
20 Abmat sit up