CrossFit Unreal

Filthy Fifty:

For time:

50 box jumps (60cm)

50 Jumping pull-ups

50 Kettle Bell swings (16kg)

50 steps walking lunge

50 Knees to elbows

50 Push-presses (20kg)

50 Back Extensions

50 Wall ball shots

50 Burpees

50 Double unders.

 

Oh Squats

Conditioning: Turkish Get-up 2-2-2-1-1-1, Ring Flys 3 x 8, V-snaps x 60

Strength: Over Head Squat 2-2-2-2-2

Metcon: 21-15-9 Kettle bell swings (32kg) Handstand push-ups

 

P-Clean/F-Squat

Conditioning: rope climbs x 7, Press to shoulder stand (rings/p-bars), Free standing handstand 3 minutes accumulated

Power/Strength: Power clean 2-2-2-2-2, FrontSquat 3-3-3-3-3

 

Woosie Fran.

Conditioning: Mat walks x 3, cross jump to support (rings) 3 x 5, Nack Extensions 3 x 12

Metcon: 21-15-9 Pull-ups/Wall ball shots

 

Snatch Tech Day:

Gymnastics: 100 steps walking in Handstand, 5 rope climbs

Snatch Technique:

 

Muscly-ups.

Gymnastics: 10 muscle ups

Metcon: 5 ring dips, 30m Over head travelling lunges, 10 squats, 50m run, 10 rounds for time:  

 

Clean and Jerk

Conditioning: P-bar swings x 40, Turkish Get-up 2-2-2-2-2, Handstand 5 minutes accumulated

Oly Lifting: Clean/P-Jerk 2-2-2-2-2

 

Front Squats:

Gymnastics: Ring Roll outs 3 x 6, Pull to Inverts 3 x 5, Toes to Bar 3 x 6

Strength: Front Squat 3-3-3-3-3, Push-press 5-5-5-5-5