CrossFit Unreal

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Closed:

Metcon: Happy Birthday Caitlin WOD for Last week ;-)

100 Push-ups (2)

100 Kettle Bell Swings 16/24kg (4)

100 Box Jumps 60cm (5)

100 Sit-ups (6)

100 Squats (8)

Do all 100 reps of each exercise, for each stop e.g. fall to the knees on push-ups or a rest of more than 3 seconds, do the number of burpees next to the exercise. This is done for every stop/break/rest. Burpees are to be done straight away not accumulated till the end of the round.

Record time to complete and total burpees done.

Power Clean / Front Squat

Oly Lifting: Power Clean 2-2-2-2-2

Strength: Front Squat 3-3-3-3-3

Closed:

Closed:

Closed:

Over head squat

Gymnastics: 3mins acc in Handstand, mat walks x 6, windmills 3 x 4

Strength: Overhead squat 5-5-3-3-1-1-1

 

Row, Clean, Mat Flips, Bear walk, Sit-ups, row

Gymnastics: Handstand walk-ups 3 x 6, Ring Xjump to support 3 x 5

Metcon: for time: 500m row, 20 Water ball cleans (40/50kg), 10 Mat flips, 10 x 15m bear walks, 50 Sit-ups, 500m row

 

Tech Day: Snatch

Gymnastics:6 x 20 sec handstand hold (free standing if possible)

Oly Lifitng: Technique: Snatch

Terrible Twenty:

For time:

20 kb swings (16/24kg)

20 Thrusters 40/30kg

20 Knees to elbows

20 sit-ups

20 Push-ups

20 Push Presses (40/30kg)

20 Lunge x-over jumps

20 Box Jumps (60cm)

20 Burpees

20 Wall Ball Shots (7/9kg)

20 CHP (clean high pull) (40/30kg)

20 Ring Dips

20 Pull-ups

20 Second L-sit hold

20 Box jump burpees