AMRAP4
8 Russian KB Swings 24/16
8 Box Jumps
Rest 4
AMRAP 4
2 Rope Climbs
8 DB Snatches 22,5/15 kg
AMRAP4
8 Russian KB Swings 24/16
8 Box Jumps
Rest 4
AMRAP 4
2 Rope Climbs
8 DB Snatches 22,5/15 kg
Käesoleva nädala Benchmarkiks on CrossFit Total, mida sooritame neljapäeval 30. jaanuaril. Ole kohal!
Complete as many rounds as possible in 15 minutes of:
10 squat cleans 60/40 kg
10 handstand push-ups ADV: strict HSPU
BARBARA
5 Rounds For Time
20 Pull-Ups
30 Push-Ups
40 Sit-Ups
50 Air Squats
3 minutes Rest
Good Times for “Barbara” (estimate)
– Beginner: 50+ minutes
– Intermediate: 40-49 minutes
– Advanced: 30-39 minutes
– Elite: <29 minutes
last time performed: 01.10.2018
Power Snatch
2-2-2-2-2-2-2-2
100-80-60-40-20-10 Double Unders
10-8-6-4-2-1 Hang Snatches 50/35 kg
AMRAP 15
9 Thrusters 40/25 kg
12 cal Row
15 Box Jump Overs
5 rounds for time of:
1-minute handstand hold
21 toes-to-bars
Heavy Day
Deadlift 5-5-3-3-3-1-1-1-1 reps
EMOM 6
8 Deadlifts with 50% from todays max
max lateral burpees over BB in remaining Time
your score is the sum burpees
Karen
For time:
150 wall-ball shots 9/6 kg
Last time performed: 26.07.2019
4 Rounds for Time
Row 500 meters
15 burpees
30 reps on Pull Station
*Pull*
Option 1: Muscle Ups – 1 Fully completed Rep is worth “6 reps”
Option 2: Pull Up – 1 Fully completed Rep is worth “2 reps”
Option 3: Ring Row (must be in line with the rig) – 1 Fully completed Rep is worth “1 rep”
– Ring and Bar Muscle Ups are allowed!
– You can ONLY swap movements from round to round