31/03/16

EMOM Your Heart Out Like Khan Porter (for 40 minutes): 1. 5 Power Cleans / KB Deadlift (challenging/heavy) 2. 30 sec Assault Bike / Row 3. 3 Power Snatches / 15 KB Swings 4. 5-7 Hand Stand Push Ups / HSPU off a box / 2 Wall Walks / 5-7 Tough DB Push Presses 5. 10 DB…

30/03/16

CrossFit A. 7 minute EMOM: 3 Deadlifts @ 50×1 B. Metcon (Time) 10 Power Cleans @ 60kg/40kg 40 Pullups 15 Power Cleans 30 Pull Ups 20 Power Cleans 20 Pull Ups Balance A. 7 minute EMOM: 3-5 Deadlifts @ 70% of 1RM B. Metcon (Time) 10 Power Cleans 40 Ring Rows 15 Power Cleans 30 Ring Rows…

29/03/16

For time: 1 round of: 100 air squats / 50 air squats 30 burpees / 20 burpees 15 ring dips / 15 Hand Release Push Ups 15-ft. (4.572m) rope climb, 3 ascents / 20 Supinated ring rows Then, 2 rounds of: 50 air squats / 25 air squats 20 burpees / 15 burpees 10 ring…

24/03/16

CrossFit A. Every 90 sec x 5 1 Weighted Pull Up 2 Strict C2B 3 Strict Pull Up B. 21-15-9 Ring Dips Box Jumps Kipping Pull Ups C. KB toe touches from floor 10 reps x 3, rest 60-90sec Balance A. Every 90 sec x 5 Negative Pull Ups 3-5 reps B. 30 – 20…

17/03/16

AMRAP rounds in teams of 2 in 12 mins @ 70-80% intensity 30 DU 4 reps of hang power snatch from above the knee @ 50kg/35kg 15 cals row AMRAP rounds in teams of 2 in 12 mins 15 slam balls 15 plyo lunges 15 wall balls AMRAP rounds in teams of 2 in 12…