CrossFit Unreal

Skills/Techniques

Wod 1: Fran
Wod 2:Helen
Wod 3: Grace

Skills/Techniques

1 Rep max

Skills/Techniques

Conditioning: 4 laps Boxing bag, 4 laps Sled push, 4 laps Fireman carries, 4 laps Farmers walk (32kg, 24kg), Waterball carries

Metcon 20-1 Box jumps (1 lap bear walks each round), 500m row

  

Skills/Techniques

Conditioning:P-Bar x4, Mat walks x2 

Metcon:60 clean and jerk (50kg,40kg), 60Kettlebell swings (24kg,16kg)+Cindy(5 pull ups,10 push ups, 15 air squats)

 

Skills/Techniques

Condtioning: Sled runx5, Turkish get ups 3-3-3-3-3, Russian twist 3x12

Metcon: 21-15-9 Dips, Sit ups, 400m run

 

Skills/Techniques

Conditioning:3x1 handstand, 3x12 lever

Strength: Back squat 3-3-3-3, Press 5-5-5 

Skills/Techniques

Conditioning: Sled pushx4, Kettle bell windmills 3x5, muscle upx10

Metcon: Deadlift as many reps as possible 95% in 1 minute

 

Power: Clean&Jerk 2-2-2-2-2, Push press 3,3,3,3,3 Hang snatch to overhead squat 2,2,2,2,2

Metcon: 10 pullups, 2 laps bear walk x5