EMOM 10 Minutes 2 Cleans + 1 Jerk Then……. Crossfit Open 18.1 AMRAP 20 Minutes 8 Toes to Bar 10 DB Hang Clean and Jerk 50/35 (one DB) 14 Cal Row or SkiRead More
Olympic Lifting 2 Clean Pulls + Clean : 5 x 1 @ 85%+ 2 Jerk Dips + 1 Jerk: 5 x 1 @ 80%+ Zombie Front Squat: 3 x 5 (go as heavy as possible keeping perfect technique) Then… Endurance 17 min AMRAP 30/25 Cal Ski 20 Box Jumps, 24/20 10 Alt Devils Press, 50/35...Read More
THE GHOST 6 rounds of:1 minute of rowing1 minute of burpees1 minute of double-unders1 minute rest Cashout Ab Circuit: AMRAP 10 Minutes 15 GHD Sit Ups or Weighted Sit Ups 15 Leg Raises 15 Turkish Sit UpsRead More
To Be Completed In Any Order Legs-Giving 3 Rounds 100m Sled Push 20 Back Squats 115/83 Cores-Giving 3 Rounds 30 Sit Ups 15 Toes to Bar 10 Russian Twists (20 taps) Pulls-Giving 3 Rounds 20/15 Cal Ski 3 Rope Climbs 15′ Dessert 3 Rounds 20 Bicep Curls 45/33 20 Bent Over Rows 45/33 20 Strict...Read More
Bench Press: 4 RM Then, 1 x max reps @ 90% Weighted Pull-up: 3 x 3 @ 1 sec pause over bar Then… For Max Reps (complete in any order) 0:00-6:00 600m Run Max Sandbag G2OS, 100/75 6:00-12:00 600m Run Max Pistols 12:00-18:00 600m Run Max BurpeesRead More
