MONDAY 20 February 2023
Warm-up2 Rounds 4 Pause Squats + 4 Jumping squats 8 Sit-ups 8 KB Deadlifts 8 KB Swings 8 KB Sumo deadlift High-pulls 8 Hang Cleans (bar) 8 Medball slams 1 Round 1 Set Hanging knee raises/T2B (you decide the reps, feel out what you want to do for the workout) 2/3 Sets warming up to the clean weight 1/2 sets pull-ups/MU's 1 set wall-balls Workout Crossfit open 23.1 Complete as many reps as possible in14 minutes of: RXIntermediateFoundations80 Sumo Deadlift High pulls (20/15)50 toes-to-bars40 wall-ball shots30 cleans20 muscle-ups♀ 7kg ball to 9-ft target, 42kg cleans♂ 20lb ball to 10-ft target, 61Kg cleans80 Sumo Deadlift High pulls (20/15)50 hanging knee raises40 wall-ball shots30 cleans (65/95 lb)20 chin-over-bar...
FRIDAY 17 February 2023
Warm-up3x10 Push-ups10 Sit-ups10 Ring Rows S&TOpen Gym WorkoutFor Time (In Any Order/Combination):40 Elevated Ring rows40 Pull-ups40 Ring Push-ups40 Reverse Curls (Bar) OR Crossfit open 23.1 ...
THURSDAY 16 February 2023
Warm-up2x10 Sit-ups10 Push-ups10 Squats 2x10 KB Deadlift10 KB Swing10 Ball Slams10 Box Step-ups Workout21-15-9Sit-upsKB Swing (16/12) Then 15-12-9K2EBall Slams (10/7) Then 12-9-6T2BBox Jump ...
WEDNESDAY 15 February 2023
Warm-upAMRAP 610 alt lunge twist10 Ring rows10 KB deadlift10 KB Swing 1x (Bar)Power Snatch S&TMuscle-up practise*Ring/Bar/Box/Kipping swings*Work on efficiency WorkoutDeath by SnatchEMOM until failure1 Snatch+1 rep every minute40/30 ...
TUESDAY 14 February 2023
Warm-upAMRAP 720 Singles10 Air squats5 Burpees10 Ball slams workoutTeams of 216 rounds (8 each, you go i go)30 double unders10 burpees10 Medball cleans (10/7) *Partner A completes a full round while partner B rests ...
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