STRENGTH 5 rounds of: 2 Strict Press 4 Push Press 6 Push Jerk 1 minute rest between each round. INcrease your weight for each round. METCON Partner 10min AMRAP 5 Box jumps 10 Squats 15 Push-ups 1 person at a time completes a round.
STRENGTH Deadlifts @ 70% 1RM 6-6-6-6-6 METCON 20 minute AMRAP 10 Burpee pull-ups 10 Deadlifts Bodyweight/ 3/4 bodyweight 10 Sit-ups 60m sandbag carry (Scaling for the Burpee pull-ups will be 10 Burpees followed by 10 pull-ups)
“Helen” 3 rounds for time of: 400m run 21 Kettlebell swings 12 Pull-ups
SKILL 10 min AMRAP Max Double Unders STRENGTH 5 rounds of (not for time): 2 Overhead squats 6 Front Squats 10 Back Squats This WOD is not done for time. Use the same weight for the 3 movements within the first round, then increase for the next round and so on.
Yesterday I had the pleasure of attending a CrossFit Goal Setting seminar with one of the pioneers of CrossFit – Greg Amundson. Anyone who has delved a little deeper into CrossFit beyond their own Box’s WODs and posted videos will know that Greg is an absolute legend in the CrossFit world and elicits the sameContinue reading “What are your goals?”