Kettlebells

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3 rd Warm-Up

  • 2 x 1 inchworm + 2 shoulder tap push-ups
  • 10 x air squats
  • 2 x 1 left + 1 Right 1 arm Kettlebell Swings

Back Squats

  • 2 x 5 @ 45/35
  • 1 x 5 @ 95/65
  • 1 x 3 @ 135 / 85
  • 1 x 2 @ 185 / 115
  • 5 x 3 (work set)

For Time (30-20-10)

  • Right Arm 1-Arm Kettlebell Swings. (53/35)
  • Left Arm 1-Arm Kettlebell Swings
  • Goblets Squats

Provided by CrossFit.com

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4 rd Warm-Up

  • 2 x 1 inchworm + 2 shoulder tap push-ups
  • 10 Air Squats

Strength

  • 10 Turkish Get Ups
  • 20 KB Pull Through – Push-ups

10 to 1 with a Kettlebell

  • Goblet Squat
  • 1 arm Swing (Left then Right)
  • Right then Left
    • Hang Clean and Jerk
    • 1 arm Thrusters

3 Round Warm-up

  • 10 Air Squats
  • 5 inchworms
  • 10 Walking Lunges
  • 5 push-ups

25 min ALT EMOM

  • 10 DB/KB Thrusters (pick a weight)
  • 10 DB/KB Renegade Rows
  • 12 DB/KB Box Step Ups
  • 15 KB Swings
  • Rest

10-minute Warm-up

  • 3 Rounds
    • 10 Air squats
    • 10 Push-Ups
    • 10 Sit-ups
    • 10 Jumping Jacks

5 rounds of (15 minutes)

  • 5 Deadlifts (increase weight each round)

20 Min AMRAP

  • 15 KB Swings (53lb/35lb)
  • 20 Wall Balls (20lb/14lb)
  • 25 Sit-ups
  • 30 Single Unders Jump Rope

10 minute Warm-up


10 min EMOM

  • Odd Minutes: 5 Front Squats. (95/65)
  • Even Minutes: 8 Push Presses (95/65)

12 Minute AMRAP

  • 10 burpees
  • 15 box jumps
  • 20 KB Swings (35/25)

Tags:

10 min Warm-Up


Glute Crackdown – Partner Relay (U go, I go) for Time

Complex: 20 rounds

  • 2 Back Squats (115/80)
  • 1 Back Rack Thruster

20 1/2 Court Down and Backs

  • KB/DB Farmers Carry Down (53s/35s)
  • KB/DB Overhead Carry Back (53s/35s)

Chipper Finisher: (sets of 5)

  • 50 reps of KB/DB lunges (53/35)
  • 50 KB/DB Sumo Deadlift High pulls (53/35)
Tags:

10-minute Set-up/Warm-Up


8 Minute AMRAP (U go, I go)

  • 1 x KB Clean and Jerk (53s/35s)
  • 3 x Burpees
  • 6 x Toes-to-Bar

2 Minutes Rest


8 Minute AMRAP (U go, I go)

  • 1 x KB Farmers Carry Down and Back
  • 3 x KB Thrusters
  • 6 x KB Lunges

2 Minutes Rest


8 Minute AMRAP (U go, I go)

  • 1 shuttle run Down and Back
  • 3 KB Front Squats (53s/35s)
  • 6 KB Push-ups

10-minute Warm-up/Set-up


3 Rounds for Time

  • 21 Alt 1 arm Hang Snatches. (53, 35 KB)
  • 15 Goblet Squats
  • 9 Box Overs

3, 2, 1 Wall Walks Between Rounds

Tags:

10-minute warm-up set-up


For Time

  • 60 Cal Row
  • 5 rounds
    • 20 Wall Balls (20/14)
    • 1 x 25m KB- Farmers Carry (53s/35s)
  • 60 Cal Row

10 min Set-up


15 min E1.5MOM – Olympic lifting Practice

  • Cleans
  • Snatch
  • Clean and Jerk

For Time (20 min Cap)

  • 50/40 Cal Assault Bike or 800m run
  • 20 Squat Cleans (95/65)
  • 40 KB Swings (53/35)
  • 25/20 Cal Assault Bike or 400m run
  • 20 Squat Cleans
  • 40 KB Swings
  • 50/20 Cal Assault Bike or 800m Run