LONG JACKIE
For Time:
1000/800m Row
50 Thrusters (20/15 kg)
30 Pull-ups
750/600m Row
25 Thrusters
15 Pull-ups
500/400m Row
15 Thrusters
9 Pull-ups
DOUBLE ISABEL
For Time:
60 Snatches (61/43 kg)
On the second day of crossfit my coaches gave to me…
Fight Gone Bad
Three rounds of:
Wall-ball, 9/6 kg ball
Sumo deadlift high-pull, 35/25kg (Reps)
Box Jump, 60/50cm box (Reps)
Push-press, 35/25kg (Reps)
Row (Calories)
CrossFit Total
1 RM Shoulder Press
1 RM Back Squat
1 RM Deadlift
WOD
For Time:
21 Deadlifts (100/65 kg)
500 mtr row
15 Deadlifts
500 mtr row
12 Deadlifts
500 mtr row
9 Deadlifts
500 mtr row
WOD
PARTNER WOD
AMRAP 20:
5 Burpees
1 Rope Climb
30 Double Unders
– Alternate full rounds with a partner.
NASTY GIRLS V2
BENCHMARK
3 Rounds For Time:
50 Alternating Single-Leg Squats
7 Muscle-ups
10 Hang Power Cleans (80/55 kg)
PARTNER WOD
6 Rounds For Time:
21/15 Calorie Bike
21 Box Jumps (L/M)
21 Sit-ups
– Alternate full rounds with a partner.
WOD
From 0:00-5:00
EMOM 5:
5 Thrusters (35/25 kg)
From 5:00-10:00
EMOM 5:
5 Thrusters (40/27,5 kg)
From 10:00-15:00
EMOM 5:
5 Thrusters (45/30 kg)
– Continue adding 5/2,5 kg 5:00 for as long as you are able
WOD
AMRAP 10:
10 Box Jumps (L/M)
15 Push Jerks (40/25 kg)
:20 Calorie Bike