CrossFit Unreal

Conditioning: Medicine ball wall shotsX20, L-sit to hand stand 3X5,  Alternative BB rows with weight.

Metcon: 1minute-20second with 10 second drop each set Deadlifts (120,90), Box jump, Ring dips, Toes to bar, 

Condtioning: Handstand walks x100, Hang snatch 2x5, L-sitx5

Metcon 1: 21-15-9 kettle bell swings, wall ball shots, 400m run
Metcon 2: Thrusters, situps 1minute X3

 

Conditioning: Push to handstandx3 minutes, Turkish get up 2x5, Rope ladder climbsX5

Power:Front squat 3-3-3-2-2-2, Thrusters 2-2-2-2-2

Metcon: 10-1 Push ups, 1 burpee per round 

Conditioning: Rope pullupsX20, Mat walksx3,P-bar walksx5, Hanging windmills 3x8

Metcon: Team workout
Workout 1: Burpees to wall ball shotsx50
Workout 2: 10 kettlebell swings,bear walksx10
Workout 3: 50 squats whilst partner handstands.

Conditioning: Handstand 2x1min 20seconds, Core training

Metcon: 10-1 ladder Pull ups,ring dips, box jumps, squats+ Either sled push (25,50kg), waterball carry or lunge (15,10) between each set

Conditioning: Inverted rope coursex2, Ring roll out 3x12, Partner lever drops 3x10

Power: Power clean 3.3.3.2.2.2

Metcon: 21,15,9 Kettle bell swings, Push ups, Squat Jumps

Conditioning: Sled sprints x10, Turkish get ups2x5 , pull to invert 3x5, 150 steps in handstand,

Power: Overhead squats 3,3,3,3,3, Snatch balace 2,2,2,2

   

Conditioning: Kettle Bell Windmills, 3X7, Pull to invert 3x5, Handstand Walkoversx30

Strength: Roman Deadlifts 2,2,2,2,2

Metcon: 10-1 Ladder Pushups elevated by jumps

Conditioning: Famer walks 32/24Kg 5 laps, Water Ball carries 5 laps, Roll outs 3x12,

Strength: Farmer Lifts 3,3,3,3,3 Snatch 2,2,2,2,2,2

Matcon: 15-9-7 Kettlebell swings, Burpees

Metocn: 4 rounds of 25 Overhead squats 40kg, 25 Wall ball shots 9kg, 25 Pull ups, 25 box jumps, 400m run,