Author: The Black Book

Ma DEADLIFT HEAVY3️⃣☠️ + accessory 👊🏻 Ti E2min x 6 300/200m erg🚣🏻‍♀️⛷ +max reps ✋🏻 devils press 😈 Ke Every 8 min for 3 rounds 💦 To “Death by power snatches”💥🏋🏼 Pe 7 sets:...

Ma 🔟❕ Hang squat clean + Bar over burpee💥 Ti 3R 2min WORK/REST 👊🏻 Ke Shoulder press & Push press 💪🏼 To FOR TIME: BJO, erg, deadlift, erg & BJO 💦 Pe Find daily...

DELOAD 🤍 MA 25 min AMRAP 20/15 cal erg 10+10 db one arm oh lunge (step back) 20/15 cal erg 10+10 db one arm push jerk 👊🏻 TI 2x5min AMRAP gymnastics skill🤸🏽‍♀️ KE EVERY...

Ma 5 x 5 Deadlift 65-80%💥 Every 2min for 4 Rounds 10-15 v-ups 10-15 back extension 10-15 hollow rock • Ti E3min x 4 : C2B, hang power snatch & OHS⚡️ • Ke 3min...

Viikko5️⃣ Ma Every 3min for 4 rounds 8 Back squat @65-80% 1RM Every 3min for 4 rounds 12 bent over row 8 shoulder press @60-80% 1RM Ti 2 Rounds for reps WB, T2B &...

Ma For time 21 – 15 – 9 deadlift 100/70 push-up 3 min rest For time 12 – 9 – 6 deadlift 125/85 strict handstand push-up / box hspu Ti FOR TIME ERG+DU 💦⏳...

Deload week 🙏🏼 Ma: 7 x 1 min + 1min + 1min 🚣🏻‍♀️ & muscle up technique🤸🏽‍♀️ Ti: AMRAP10 • push up, V-ups & pistols 💥 Ke: 5R FOR REPS ❕ To: AMRAP4 •...

Ma Every 3min x 5 : 6 deadlift + 4-10 shspu💥 Ti 2min ON 1min OFF 🚣🏻‍♀️🤾🏼‍♂️🤸🏽‍♂️ Ke AMRAP16 sit-ups & lunge💥🔝👊🏻 To Chipper : c2b & DB work💪🏼 Pe AMRAP10 DL+SC+FS 👌🏼🔁 La...

Ma E3min x 3 10 back squat E3min x 3 12 DB bench press🔥 Ti OPEN 20.2 modified 🤪 Ke AMRAP7 box jump+cleans ~75-80%💥 To crossfit.com 201222 💪🏼 Pe 3-3-2-2-1 muscle & power snatch...

Ma 6x 1min row / 1min rest 🚣‍♂️ 6x 30s burpee / 30s rest Ti Voimailua deadlift & strict ring dip 💪🏼 Ke AMRAP14💦 To “FRAN” 🔥💥🤢 Pe REST / Open gym 5-23 La...