A) 60/60 x4 Double unders B) Back Squat Set 1 &2: x10 @65% Set 2: x12 @75% Set 3: x20 @70% (increase from previous week) C) 2 rounds 10 OHS 10 Burpees + 3 Rounds 10 Power Cleans 10 Burpees +4 rounds 5 Pullups 10 KBS
Read MoreA) OHS 1 1/4 single B) Barbell Step ups 4x 6-8 C) Row 3mins (For distance) rest 2 mins 3 Rounds 10 Lateral plate Burpees 10 Pullups + 20 Power Cleans (135/85)
Read MoreA) Wall Walks 3-3-3 B) BTN Jerk 3 Sec Hold – single C) Barbell Hip drives 8-8-8-8 D)5x 40 sec on 20 Sec Off Burpees Tabata Situps
Read MoreA) HSPU 5×5 B) 60/60 x 3 Suitcase carry (S.Arm Farmer) each arm rest between each arm C)”Fight Gone Bad!” Three rounds of: Wall-balls (Reps) KBS (55/35) (Reps) Box Jump, 20″ box (Reps) Push-press, 75/pounds (Reps) Row (Calories)
Read MoreA) Muscle UP Tech B)Bench Press build to heavy 5 C) Clean Complex every 90 sec (x6) increasing WT P.Clean + Hang P.Clean +Tall Clean (Full) D) 5 rounds 10 F.Rack Lunges per leg (95/55) 10 push press 10 T2B
Read MoreCheck out this video of Jacinto Bonilla, the oldest competitor to qualify for the Crossfit Games. View it here Skin the cat warm up A) EMOTM 8 Heavy Push Jerk x 3 (keeps weights close for increases) B) Clean + 1 1/4 squat 5 sets of 2 TnG heavy double C) 60/60 x3 DU WB Row
Read MoreA) EMOTM x 8 Press 6-8 reps B) Back Squat Set 1 & 2: x10 @65% Set 3: x12 @70 Set 4: x20 @75% C)5 Rounds 10 Pullups 10 Box Jumps 10 Thrusters (95/55)
Read MoreA) Banded KBS 30/30 x4 B) Every 2mins for 6 sets 2 Hang Power snatch + Full Snatch (increase WT each set) C)Fore time (Row is counted as 1 score and total time is scored as another) Row 750 + 3 rounds 15 FS 15 HR Pushup + 25 Situps
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