Month: March 2016

A) 3-6-9-12-15-18-21 Thrusters Bar facing burpees B) Front squat Max effort

A) “Diane” 21-15-9 Deadlifts, 225/155 Hspu B) Gymnasty Handstand practice

Warm up 70 burpee penalty for mess left on Tuesday A) Strict press 3 reps every 90 seconds x 10 B) 30-20-10 Slam balls Box jump overs EXTRA Mobilize

More heavy lifting! A) Back squat Max effort B) “Karabel” 10x 15 wall balls, 20/14 3 Power snatches, 135/95 EXTRA Mobilize

Time to pick up some heavy weights! A) Hang squat snatch Max effort B) Power clean Max effort C) “Annie” 50-40-30-20-10 Double unders Sit ups

[x_section style=”margin: 0px 0px 0px 0px; padding: 0 0px 0 0px; “][x_row inner_container=”true” marginless_columns=”false” bg_color=”” style=”margin: 0px auto 0px auto; padding: 0px 0px 0px 0px; “][x_column bg_color=”” type=”1/1″ style=”padding: 0px 0px 0px 0px; “][x_text] CROSSFIT OPEN The 2016 CrossFit Open has now reached its end. We’ll get the last of the pictures uploaded to Facebook…

A) 3x 21 box jumps, 24/20 12 thrusters, 95/65 3 muscle ups B) EMOM 10 3 Power snatches EXTRA A) RUNNING 5 x 1:30 on, :30 off rest 3 minutes 5 x 1:30 on, :30 off

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A) 4RFT 1 Power Snatch @ 80% 1RM 2 Overhead Lunges 3 Power Cleans 4 Front Squats -2 minute rest between rounds, same weight for every round- B) 3RFT 400m Run 21 Kipping HSPU EXTRA Mobilize