Read more at www.afscrossfit.com
STRENGTH:
Shoulder press 5xme 10:50@50%1rm
Skill:
ME handstand hold (freestanding preferably)
WOD:
60xairsquats
50xpress ups
40xSit ups
30xPush press (50/35)
20xPistols
10xmuscle ups
AMRAP 20mins
Read more at www.afscrossfit.com
Strength:
Hang Power clean +Hang Squat clean work upto heavy single
WOD:
Abbate
For time:
Run 1 mile
21 x 70kg clean and jerks
Run 800 metre
21 x 70kg. clean and jerks
Run 1 mile
Read more at www.afscrossfit.com
Strength:
Deadlift 15×2@60% rest 10secs
Skill:
2 mins Ring dips/jumping dips I
WOD:
In teams
2km row
100 ohs (40/30)
150 hang cleans
200 box jumps. If the bar touch’s the floor 5 sync burped penalty.
Read more at www.afscrossfit.com
Strength:
3 pos Snatch work to a heavy Double
Skill:
1 min Wall Ball challenge
WOD:
Helen
3rds
Run 400m
21 x KB Swings (24/16)
12 x pull ups
Read more at www.afscrossfit.com
Strength:
Squat 5xme Squat 10:50
WOD:
20min AMRAP
20 x DU
15 x Box Jumps
10 x t2b
Read more at www.afscrossfit.com
Strength:
5-5-5-5-5 Deficit Deadlift @ Clean 1rm
Skill:
2 Mins Burpee
WOD:
Karen
150 x Wall Balls (20lb/10lb)
Read more at www.afscrossfit.com
Strength:
10min OMEM x 5 Bench Press @60% 1rm
WOD:
3Rds
Row 400m
21/15/9
HSPU
Ring Rows
Read more at www.afscrossfit.com
Strength:
Snatch 1Rm
WOD:
10 Min Timecap
10 x Snatch 30/20
5 x Strict Pull Ups
10 x Snatch 40/30
5 x Strict Pull Ups
10 x Snatch 50/40
5 x Strict Pull Ups
10 x Snatch 60/50
5 x Strict Pull Ups
10 x Snatch 70/60
5 x Strict Pull Ups
Read more at www.afscrossfit.com
Strength:
OMEM 10 Mins Front Squat Hold (Use 1rm)30:30
Skill:
ME Plank
WOD:
100 double-unders
21 x 50/35kg front squats
21 reps push presses
100 double-unders
15 x front squats
15 x reps push presses
100 double-unders
9 x front squats
9 x push presses
Read more at www.afscrossfit.com
Strength:
1 rm Sumo Deadlift
Skill:
5rds
1mi on: 1 min off
double Unders (Record total reps)
WOD:
15min AMRAP -
Row 250m
21 Press Ups
Read more at www.afscrossfit.com
Strength:
1rm Clean & Jerk
WOD:
3 rounds for time of:
Run 400 meters
21 x 30/20kg hang power snatch,
12 x chest-to-bar pull-ups”
Read more at www.afscrossfit.com
Strength:
OMEM for 10mins
5 x Shoulder Press @ 70% 1rm
Skill:
10 Mins Hanging drills
WOD:
Christine
3rds
Row 500m
12 x Deadlift @BW
21 x Box Jumps
Read more at www.afscrossfit.com
Strength:
OMEM for 10 mins
5 x Back Squat @75% BW
Skill:
Death by HSPU
WOD:
3 Rds
Run 800m
50 x SitUps
50 x Back Extension
Read more at www.afscrossfit.com
Strength:
Snatch high pull + hang squat snatch + overhead squat – max for day in 15mims
Skill:
20 negative muscle ups
20 hips to rings
20 transition skills attempt max set of muscle ups Run 400m
WOD:
angie ish
100 kb swings@24/16
100 push ups
100 sit ups
100 squats
break it up as needed
Read more at www.afscrossfit.com
Strength:
Push press max single
then max stoh @70% in 2mims
Skill:
Accumulate 3mims in handstand hold or spend 5mims practicing freestanding handstand
WOD:
50 pull ups
40 double umders
30 plate gtoh@25/20
20 pistols
10 snatches @60/40
N.B – scale plate to 20/10 and snatch to 50/35 or 40/30
Read more at www.afscrossfit.com
Strength:
Back squat 3-3-3-3-3
Skill:
10x candlestick rocks
10x rolling pistols
10 x pistols. 4 sequences if you can’t do pistols do 5 sequences of the other two
WOD:
6min ladder in 3′s
box jumps 24/20
thrusters 50/35 3,3,6,6,9,9 and so on
At 6 mins rest for 2mims and then complete a 1k row for time. Record your amrap score and your row time
Read more at www.afscrossfit.com
Strength:
5x max strict pull ups rest as needed
Skill:
10x squats – 10x push ups – 10x squat thrus – 10x squat jumps to touch target
move through this cycle 4 times
WOD:
DT
5rds
12 deadlift
9 hang cleans
6 stoh @70/50
scale as needed
Read more at www.afscrossfit.com
Strength:
Deadlift 5-5-5-5-5
Skill:
Accumulate 40 ring dips in as fewer sets as possible
WOD:
21-15-9
overhead squat @50/35
bar facing burpees
Read more at www.afscrossfit.com
Strength:
Bulgarian Squats 5×4/leg
Skill:
OMEM for 8mins
14 x Burpees
Read more at www.afscrossfit.com
Strength:
Max Weighted Pull ups then 3×3@85-95%
Skill:
20 Negative Muscle Up Progression
20 x Hips 2 Rings
20 x Transition Skills
WOD:
