CROSSFIT “PROGRESSIVE OVERLOAD PT. 2” A.M.R.A.P 5 Minutes 9 Burpees 9 Pull Ups 9 Power Cleans A.M.R.A.P 7 Minutes 6 Single DB Devil Presses Alt. 16/22,5kg 35/50lbs 6 Chest To Bar Pull Ups 6 Squat Cleans A.M.R.A.P 9 Minutes 3 Single DB Man Makers Alt. 16/22,5kg 35/50lbs 3 Muscle Ups 3 Clean & Jerks 60/42,5kg…
CROSSFIT “DANTE’S INFERNO” A.M.R.A.P 10 Minutes x 3 Rounds 200m Farmer carry Max Cal Cardio 16/22,5kg 35/50lbs Rest 03:00 30 Barbell Push Presses Max Cal Cardio 15/20kg 33/45lbs Rest 03:00 Run 200m Max Thrusters 30/42,5kg 65/95lbs GYMNASTICS Bar/Ring Muscle Up Focus Lesson 4/8
CROSSFIT “ISABEL” For Time: 30 Snatches 60/42,5kg 135/95lbs
“Casual Work Out” For Load: 10-8-6-4-2-4-6-8-10 Pull-Ups WEIGHTLIFTING High Hang Snatch Focus POWERLIFTING Deadlift Focus
CROSSFIT “DT” 5 Rounds For Time: 12 Deadliftswo 9 Hang Power Cleans 6 Push Jerks Rx = 47,5/70kg / 155/105lb WEIGHTLIFTING Clean & Jerk Focus POWERLIFTING Overhead Press Focus
CROSSFIT “IN THE AIR TONIGHT” A.M.R.A.P In 15 Minutes 3-6-9-12-15… Toes To Bar 200m Run WEIGHTLIFTING Hang Snatch Focus GYMNASTICS Bar Muscle Up Focus 1/4
CROSSFIT “BANANA FOR SCALE” 18 Minute E.M.O.M 1. 12 Burpees 2. 9 Double Dumbbell Front Rack Lunges 3. 6 Ring Muscle Ups Rx = 2 x 16/22,5kg / 2x 35/50lbs WEIGHTLIFTING Jerk And Front Squat Focus POWERLIFTING Squat Focus GYMNASTICS Bar Muscle Up Focus 1/4 (Wednesdays lesson)
CROSSFIT “CRIMSON SHIN” A.M.R.A.P. In 30 Minutes 5 Snatch (135/175 lb) 20 Sit Ups 10 Box Jumps 20/24″ Rx = 60/80kg / 135/175 lbs POWERLIFTING Deadlift Focus WEIGHTLIFTING Overhead Squat Focus
CROSSFIT “AT EASE” 4 x 3 Minutes For Max Calories Cardio After Every Round 2 Minutes Of Rest GYMNASTICS Bar/Ring Muscle Up Cycle 1/4
CROSSFIT “BESTIE BUDDY” 20-Min. AMRAP Of: 30 Kettlebell swing, 24/16kg 20 Medicine Ball Sit Ups Alt. 10 High Five Push Ups
