FITNESS “Open 12.3” Complete as many rounds as possible in 18 minutes of: 15 Box Jumps 12 Push Press 52.5/35 9 Toes to Bar PERFORMANCE High Hang Clean 3×3 Clean and Jerk 2×3@80% 3×2@85% Hang Power Snatch 2x@80% 2×1@85% 2×1@90% Snatch Pull 4×3@110% Post load and scores to the whiteboard.
CONTINUE READINGFITNESS Complete 4 rounds for time of: 400m Run 10 Power Cleans 42.5/30 15 Overhead Squats 42.5/30 PERFORMANCE High Hang Clean 3×3 Clean and Jerk 5×3@80% Hang Power Snatch 4×2@75% Clean Pull 3×5@105% Post load and scores to the whiteboard.
CONTINUE READINGFITNESS Complete 6 rounds of: 400m Run + 50 Double Unders Rest 1 minute between rounds PERFORMANCE Dip Clean 3×3 Clean and Jerk (1@85% 1@90%)x3 Increase each round Hang Power Snatch 4×2@85% Clean Pull 4×2@105% Post load and scores to the whiteboard.
CONTINUE READINGFITNESS Complete 4 rounds for time of: 400m Medball Run 24 Medball Squats 9/6 12 Burpee Box Jump Overs 30/24 PERFORMANCE Dip Clean 3×3 Clean and Jerk 3×2@80% 3×1@85% Hang Power Snatch 4×2@80% Clean High Pull 3×3@90% Post load and scores to the whiteboard.
CONTINUE READINGFITNESS 3 sets of: 10 Strict Press + 100m Farmers Carry (UB Heavy) For Time: 60 Walking Lunges –then– 3 rounds of: 15 Lateral Burpees 15 Hang Power Cleans 40/30 PERFORMANCE 6 sets of: (Increasing) 2 Push Press + 2 Push Jerk 12 minute ladder of: 30 Double Unders 2 Hang Power Snatch 50/35 2 […]
CONTINUE READINGFITNESS Deadlift 3-3-3-3-3-3 (Increasing) Complete 3 rounds of: 500m Row 15 Hang Power Cleans 35/25 15 Lateral Burpees Rest 1 minute PERFORMANCE Pause Back Squat 5-5-5 Increasing RDL 3×8 Complete as many rounds as possible in 12 minutes of: 15 Handstand Push Ups 12 Hang Power Snatch 50/35 9 Wall Balls Post load and scores […]
CONTINUE READINGFitness For Time: 800m Run 50 Burpees 50 Walking Lunges 50 Box Jumps 800m Run Performance Clean and Jerk EMOM for 15 minutes: 5@75% 5@80% 5@85% Power Snatch + Hang Power Snatch 4x(1+1)@80% Hang Clean Pull 4×3@100% Post load and scores to the whiteboard.
CONTINUE READINGFitness 4 Sets of: 6 Back Squat + Chinese Plank Hold Face Up 45-60secs Complete as many rounds as possible in 13 minutes of: 20 Wall Balls 15 Sumo Deadlift High Pull 35/25 10 Toes to Bar Performance Back Squat 5@75% 3@80% 2@85% 1@90% Complete as many rounds as possible in 10 minutes of: 50 […]
CONTINUE READINGFitness Dumbbell Press 6-6-6-6-6 Complete 3×4 minute rounds of: 100m Sprint 9 Dumbbell Snatch 20/12.5 12 Air Squats Rest 1 minute Performance Push Press 10RM Complete 3 rounds for time of: 100 Double Unders 10 Hang Power Snatch 50/35 30 Pistol Squats Post load and scores to the whiteboard.
CONTINUE READINGFitness Deadlifts 5-5-5-5-5 Across For Time: 400m Farmers Carry 15/10 9 Thrusters 37.5/25 400m Medball Carry 12 Thrusters 37.5/25 400m Run 15 Thrusters 37.5/25 Performance Deadlift 2-2-2-2-2 Increasing (Reset) Complete as many reps as possible in 9 minutes of: 9 Lateral Burpees 12 Hang Power Snatch 42.5/30 15 Wall Balls Post load and scores to […]
CONTINUE READING