Author: aleksi

For time:

Row 1K
150 Double Unders
20m Sprint
30 Walking Lunges
20m sprint
20 Hang Power Snatch 35/25kg
10 WallBall 2 for 1’s 20/14lbs

Shoulder Press
4-4-4
Push Press
3-3-3

“The Chief”

Max rounds in 3 minutes of:
60/42,5 Power cleans, 3 reps
6 Push-ups
9 Squats

Rest 1 minute. Repeat for a total of 5 cycles.

Post rounds completed for each of the 5 cycles.

5 min amrap of:

10 knees 2 elbows
15 thruster 20/15

5 min rest

5 min amrap of:

10 Burpee
15 Med ball squat clean 20/14

Pull-up progress

7 Rounds:

7 Sumo Deadlift HP 32/24kg
7 Box jump 60/50cm

Squat Clean
5-5-5

On the minute for 10 minutes:
3 Squat Clean 75% 1rm

Tabata
Back extension
Sit-up

Open Gym

Do a WOD from past week

Zercher squat
2-2-2-2-2

For time:

10! Wallball shots
!10 Toes 2 Bar

CROSSFIT COMMUNITY check it out!

Pair WOD

2 Rounds:

1000m Row

Men: under 4 min row, 5 penalty burpee per sec
Women: under 4,5 min row 5 penalty burpee per sec

CROSSFIT COMMUNITY check it out!

Mash Party

Romanian Deadlift
2-2-2
One legged Deadlift
2-2-2
Goat lift
2-2-2

All lifts under 50% of 1rm