"Competitors"
a) EMOM for 20 Mins
Min 1 - 21/16 x Calorie Row
Min 2 - 15 x Wall Balls (20, 14)
2 Mins Rest
21 15 9
Overhead Squat
Toes to Bar
b) Strict Press to 3 x 8
"Crossfit"
a) 20 Min AMRAP
7 x Hang Power Cleans (165, 115)
49 x Double Unders
15 x Calorie Row
b) Gymnastics Skills
"Competitors"
a) Back Squat to 5 x 7 @75%
b) 5 Rounds
Max Double in 2 Mins
Buy in -
10 x DB Power Snatches (45, 32.5kg)
10 x Burpees to 6 inch target
60 seconds rest between rounds
c) 12 Mins to find 3RM Snatch Balance
"Crossfit"
a) Back Squat to 4 x 9 @ 90%
b) 5 Rounds
400m Run
5 x Strict Deficit HSPU
Straight into -
5 Rounds
200m Run
1 x Legless Rope Climb
Straight into -
5 Rounds
20/15 x Calorie Row
1 x Rope Climb
"Competitors"
"Crossfit"
a) EMOM for 10 Mins
2 x Snatches from hang position
b) 0 to 5 Mins
"Power Isabel"
8 to 28 Mins
21 15 9 x Strict Pull Ups
42 30 18 x Wall Balls
21 15 9 x Calories on Airdyne
30 to 40 Mins
9 7 5
Bar Muscle Ups
Box Jumps (24 inch)
"Competitors"
a) Every 2 Mins for 10 Rounds
1 x Power Clean
1 x Full Clean
2 x Front Squats
b) Back Squat to 4 x 9 @70%
"Competitors & Crossfit WOD"
a) 30 x Thrusters for time (185, 125)
10 Min Rest
3 Rounds
25 x Wall Balls (30, 20)
25 x Chest to Bar Pull Ups
12 Mins Rest
10 Mins Max Rounds
1 x Legless Rope Climb
15m Handstand Walk
@50 Mins
60 x Bar Facing Burpees
"Competitors"
5km Run
"Crossfit"
a) Bench Press to 3 x 8
Front Squat to 1RM
b) 16 Min EMOM
Min 1 - 12 x Burpees
Min 2 - 4 x Muscle Ups
Min 3 - 10 x Front Squats @55%
Min 4 - 4 x Muscle Ups
"Competitors"
a) Overhead Squat to 3RM
b) 0 to 20 Mins
"Mr Perfect"
10 to 2 x Strict PHSPU
2 to 10 x Power Cleans (225, 155)
35 to 50 Mins
3 Rounds
15 x Deadlifts (315, 205)
25 x Box Jumps
50 x Double Unders
@55 Mins
1km Row for time
"Crossfit"
a) WOD
EMOM for 5 Mins
5 x Full Snatches
1 Min Rest
EMOM for 5 Mins
4 x Full Snatches
1 Min Rest
EMOM for 5 Mins
3 x Full Snatches
1 Min Rest
Every 30 secs for 5 Mins
1 x Full Snatch
b) Back Squat to 5 x 7 @75%
With Strict Press to 3 x 8
"Competitors"
a) 5km Row
Every 2 mins 12 x Toes to Bar
Until complete
b) Every 2 Mins for 10 Rounds
2 x Front Squats
1 x Split Jerk
c) EMOM for 16 Mins
Min 1 - 15 x Burpees
Min 2 - 5 x Muscle Ups
Min 3 -10 x Front Squats @55%
Min 4 - 5 x Muscle Ups
"Crossfit"
a) 30 Mins x Gymnastics Skills Work
b) EMOM for 20 Mins
Odd Mins - 20 / 15 x Calorie Row
Even Mins - 150m Shuttle Run
"Competitors"
Rest or Swim
"Crossfit"
a) Every 90 seconds for 10 Rounds
3 x Push Press
b) Every 2 mins for 10 Rounds
1 x Power Clean
1 x Push Jerk
1 x Hang Clean
1 x Split Jerk
c) 2 Rounds
75 x Double Unders
10 x Power Clean & Jerks
"Competitors"
a) Back Squat to 7 x 5
b) Every 2 Mins for 10 Rounds
1 x Power Clean & Jerk
1 x Push Jerk
1 x Hang Clean
1 x Split Jerk
c) 2 Rounds
75 x Double Unders
10 x Power Clean & Jerks (165, 115)
"Crossfit"
a) 0 to 20 Mins
10 to 2 x Strict HSPU
2 to 10 x Power Cleans (185, 125)
b) 22 to 38 Mins
3 Rounds
15 x Deadlifts (275, 185)
25 x Box Jumps (24, 20)
50 x Double Unders
c) 40 to 45 Mins
60 x Bar Facing Burpees over bar
"Competitors"
a) Every 2 Mins for 10 Rounds
1 x Hang Snatch
1 x Full Snatch
2 x Overhead Squats
b) Every 2 Mins for 10 Rounds
3 x Split Jerks
WOD for Comp + Crossfit Groups
0 to 30 Mins
5 Rounds
7 x Full Cleans (185, 125)
11 x Box Jumps
30 to 50 Mins
3 Rounds
50 x Double Unders
21 x Wall Balls (20, 14)
7 x Muscle Ups
"Competitors"
a) 3 Rounds
10 x Alternating DB Snatches (45kg, 32.5kg)
10 x Med Ball to Shoulder (65kg, 45kg)
20 x Toes to Bar (unbroken)
b) EMOM for 15 Mins
Min 1 - 1 x Legless Rope Climb
Min 2 - 15m Handstand Walk
Min 3 - 20/15 Calorie Assault Bike
c) Strict Press to 3 x 8
"Crossfit"
a) EMOM for 10 Mins
3 x Power Snatches
b) EMOM for 10 Mins
1 x Full Clean & Split Jerk
c) 3 Rounds
5 x Barbell Thrusters (155, 105)
100 x Double Unders
3 x Barbell Thrusters (165, 115)
50 x Double Unders
1 x Barbell Thruster (185, 125)
25 x Double Unders
"Competitors"
a) Deadlift to 3RM
b) 4 Rounds
400m Run
10 x Deadlifts (315, 205)
20 x GHD Situps
2 Mins Rest Between Rounds
"Crossfit"
a) 5 Rounds
5 x Deadlifts (140kg, 90kg)
10 x HSPU
5 x Bench Press (80kg, 50kg)
b) 10 to 1 x Chest to Bar Pull Ups
10 to 1 x Burpees to Target
c) 500m Row for time
"Competitors"
a) EMOM for 10 Mins
2 x Front Squats
b) 3 Rounds
7 x Front Squats (185, 125)
21 x Box Jumps (step down, 24inch)
c) EMOM for 10 Mins
2 x Full Snatches from deficit
2 Mins Rest
EMOM for 10 Mins
1
"Crossfit"
a) 5 Rounds
5 x Hang Cleans
400m Run
12 x Box Jumps (24 inch)
b) Gymnastics Skills
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"Competitors"
a) Rest Day
"Crossfit"
a) Back Squat to 10 x 3 @85%
Max Set of HSPU between sets
b) 3 Rounds
50 x Double Unders
21 x KB Swings (24, 16)
12 x Toes to Bar
5 Mins Rest
3 Rounds
1 x Legless Rope Climb
20 x Calorie Row
1 x Legless Rope Climb
21 x Wall Balls (20, 14)
"Competitors"
a) Back Squat to 10 x 3 @85%
b) 12 Min EMOM
Min 1 - 20 / 15 x Calorie Row
Min 2 - 9 x KB Snatches (24kg, 16kg)
Min 3 - 6 x Double KB Overhead Squats
c) Every 2 Mins for 10 Rounds
1 x Hang Clean
1 x Hang Clean 2 inches from the floor
1 x Full Clean
"Crossfit"
a) EMOM for 10 Mins
3 x Strict Press
b) "Triple H"
30 x Clean & Jerks (185, 125)
30 x Snatches (155, 105)
30 x Muscle Ups
"Crossfit" & "Competitors"
a)
EMOM for 5 Mins - 4 x Power Snatches
EMOM for 5 Mins - 3 x Power Snatches
EMOM for 5 Mins - 2 x Power Snatches
EMOM for 5 Mins - 1 x Power Snatches
b) EMOM for 21 Mins
Min 1 - 4 / 10 x HSPU
Min 2 - 8 / 12 x Toes to Bar
Min 3 - 10 / 14 x Calorie Row