Complete as many rounds as possible in 30 minutes of:
500-m row
3 rounds of Strict Cindy
1 round of Strict Cindy is 5 strict pull-ups, 10 push-ups, and 15 squats.
ISABEL
For Time
30 Snatches (135/95 lb)
Any single-movement ground-to-overhead is acceptable (power snatch, full/squat snatch, split snatch).
Good Times for “Isabel”
– Beginner: 6-7 minutes
– Intermediate: 4-6 minutes
– Advanced: 3-4 minutes
– Elite: <3 minutes
GRACE
For Time
30 Clean-and-Jerks (135/95 lb)
Power cleans or full cleans are acceptable. Athlete may re-set after the clean or catch the bar in the rack position for the clean and push straight into the jerk without pausing. However snatches are not allowed.
Good Times for “Grace” (source)
– Beginner: 6-7 minutes
– Intermediate: 4-6 minutes
– Advanced: 3-4 minutes
– Elite: <3 minutes
last time performed: 05.09.19
FOR TIME
30-20-10
DB Box Step Overs 15/10 kg DB or 16/12 kg KB-s
Wallballs
Toes to Bar
THE GHOST
6 Rounds for Total Reps in 23 minutes
1 minute of Rowing (for calories)
1 minute of Burpees
1 minute of Double-Unders
1 minute Rest
last year performed 14.01.19 & 13.09.19
KOBE
AMRAP13
8 Thrusters 43/29 kg
24 Box Jumps L/M
In Memory of Kobe Bryant, Gigi Bryant and others who tragically died on January 26th, 2020. The 8 and 24 represent the numbers Kobe wore during his career. The 13 minutes is in honor of his daughter, Gigi Bryant and other children lost in the crash. Bryant set the bar for consistency and work ethic for a generation of people. An amazing athlete, father in his own time and legend in passing.
“Great things come from hard work and perseverance. No excuses.” -Kobe Bryant
FOR TIME
20 Mtr Walking Lunges
30 Pull Ups
20 Mtr Walking Lunges
30 Hang Power Cleans w 2 DB-s 22,5/15 kg; KB-s 24/16 kg
20 Mtr Walking Lunges
20 Pull Ups
20 Mtr Walking Lunges
20 Hang Power Cleans w 2 DB-s
20 Mtr Walking Lunges
10 Pull Ups
20 Mtr Walking Lunges
10 Hang Power Cleans w 2 DB-s
CrossFit Total
Back squat, 1 rep
Shoulder press, 1 rep
Deadlift, 1 rep
Complete as many rounds as possible in 12 minutes of:
250-m row
20 weighted DB sit-ups ADV: GHD
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