Posted by CrossFit Cork 11 months ago | Under Tags: back squats, burpees, clean, kb swings | Comments none
Front Squat
Fitness
Build to a heavy set of 5
Performance
Build to a heavy single
Dips
Play around with scalings to find out what will work for next cycle
Against a 2min running clock, AMRAP of:
3 Hang Cleans (60/45kg)
6 Shoulder to Overhead
9 Front Squats
Burpees x Max Reps
Rest 2 minutes between sets, and complete a total of five sets.
Turkish Get Up
Build to a heavy set left/right
Every minute on the minute x 16:
Even: 10 Russian Swings Odd: 5-10 Toes-to-Bars
Strict Press
Build up to a heavy single
4 Rounds for Time:
12 Push Presses 45/30
9 Burpees Over the Bar (lateral)
3 Bar Muscle-Ups (or 6 C2B)
1RM Farmers Carry – trap bar, 1 length of grass
FGB Style, 1 min each station
Calories
Battle Ropes
Box Push
Tyre Flips
Russian Twists
Weighted Box Step Ups 4 x 6 (each leg)
Go as light/heavy as people want to. Front/Back rack, suitcase, whatever you’re having yourself
Chin Ups
Play around with scalings to find out what will work for next cycle
8min AMRAP
3 Power Snatch 60/45kg
5 HSPU
7 Box Jumps
Lifting
Conditioning
