CROSSFIT “THE GAUNTLET.” Jackie – 1000m Row – 50 Thrusters, 20/15kg – 30 Pull-ups Then Karabell – 10 rounds – 3 Snatches, 61/40kg – 15 Wall Ball, 10/6kg Then AMRAP of Cindy in the remaining 30 minutes: – 5 pull-up – 10 push-up – 15 squat Your result is rounds of Cindy completed. WEIGHTLIFTING Snatch…
CROSSFIT “PERSONAL BEST.” For Time: 5000m run POWERLIFTING Press focus
CROSSFIT “HOLLEYMAN.” 30 Rounds For Time Of: 5 wall balls 10/6kg 3 handstand push-ups 1 power clean 102/70kg
CROSSFIT BENCHMARK “HELEN.″ 3 rounds for time of: 400m run 21 kettlebell swings, 24/16kg 12 pull-ups GYMNASTICS Technique: handstand walk Strength: muscle-up
CROSSFIT “FELIX THE CAT.” 6 Rounds For Time Of: 9 burpees 9 box jumps 24/20″ 9 push ups 9 broad jumps 9 Toes 2 bar
CROSSFIT “WORSE THAN YOUR HANGOVER.” 20-Min. AMRAP Of: 24 Double-unders 12 Toes-2-bar 6 Deadlifts, 80/60kg POWERLIFTING Press focus
CROSSFIT “RAP MUSIC ON.” EMOM For 10-Min. Of: Odd: 5 Back squat, AHAP Even: 8 Strict pull up WEIGHTLIFTING Jerk focus GYMNASTICS Technique: beatswings Strength: handstands
CROSSFIT “GROUP HUG.” 30-min AMRAP Of: (Teams of 3, Relay Style) 5 Toes-to-Bar 8 Cal (machine of choice) 5 Hang Power Snatches, 45/30kg One athlete completes the full triplet while the other two rest. The barbell weight increases every 6 rounds with 5/2.5kg. POWERLIFTING Deadlift focus
CROSSFIT “REP COUNTER.” 7 Rounds For Time Of: 5 Strict Handstand Push Ups 15 Push Ups 20 Air Squats
