CrossFit Unreal

Conditioning: Partner assisted handstand 3 x 1min, Turkish get-ups 2-2-2-2 ALternating imps, Kettle Bell snatch x 30 each side

Metcon 10 dips, 1x15m oh lunges (15kg) 10 Burpees, 1 x15m oh lunges (15kg): 5 rounds or time:

Conditioning: Rope knees to head x 30, Handstand walk-ups with pivot x 20, Ring/wheel roll-outs 3x8

Power: Hang snatch 2-2-2-2-2, Power clean 1-1-1-1-1

FGB variation

Conditioning: Waterball cleans x 25 each side, Toes to bar 3 x 8, L-sit pull throughs 3 x 5

Metcon: 1min sets of Row, Wall ball shots, 15m Bear walk sprints, Ring Rows, Kettle bell swings @ 16kg: 3 rounds for points

each rep counts as one point except on the rower where 1 calorie = 1 point 

Conditioning: Hanging windmills 3 x 6,  barbell windmills 3 x 5, Handstand accumulate 5 minutes

Metcon: 5 push-press's @ 45kg, 7 push-ups, 9 box jumps @ 90cm: 10 rounds for time

 

Conditioning: Pull to invert 3 x 5, P-bar swings x 50, Handstand step walking x 60

Strength: 50 reps @ 90% or 1rm back squat. (10 minute cutoff)

Deadlift 5000kg: (5minute cutoff)