Read more at www.afscrossfit.com
Strength:
Power clean + Hg Power Clean + Power Jerk max complex in 12mins
Skill:
5xME Muscle Ups 1 minute on 2 minutes off.
Scale to 5 negative pull ups and 5 negative ring dips per minute of work
WOD:
6rds
10 alt DB Snatch
20x Hollow Rocks
30x Double Unders
Read more at www.afscrossfit.com
Strength:
Push press 3-3-3-3-3
Skill:
Ring dips 4-4-4-4-4 weighted where possible
WOD:
100x Thrusters for time (40/30)
Every minute must begin with 4 burpees over the bar
Read more at www.afscrossfit.com
Strength:
2-2-2-2-2-2-2
Hang Power Snatch
Skill:
90s max Pull ups 90s rest p0s max pull ups
WOD:
In a pair run 10x 400m alternating each round.
Whilst your partner is running you can knock seconds off your time by performing Wall ball shots. Every wall ball is a second off
Read more at www.afscrossfit.com
Strength:
5-5-5-3-3-3-1-1-1-1
Thruster
Skill:
6mins ME Overhead Pistols
WOD:
5 x 3min AMRAP of:
10 x KB Clean & Press
10 x Burpee Box Jump
Rest 1 min between rounds
Read more at www.afscrossfit.com
Strength:
5×10 single arm swings per arm 32/24
Skill:
6mins max HSPU if kipping is easy do first 15 strict
WOD:
Read more at www.afscrossfit.com
Strength:
Tabata Box jumps 30/24 (only scale height if you can’t do 1rep at height)
Skill:
5xME Muscle Ups 1 minute on 2 minutes off. Scale to 5 negative pull ups and 5 negative ring dips per minute of work
WOD:
12min AMRAP
30 squat jumps and touch target
20 Knees to elbow
Deadlifts 100/75
Read more at www.afscrossfit.com
Strength:
3 rounds of 10 squats with 40/20 10x jumping squats with 20/10 have two partners strip the bar at the bottom of squat 10 and and then add it back on t the end of jumping squat 10 go unbroken through the whole sequence
Skill:
Max strict chest to be pull up in 6mins
WOD:
10-8-6-4-2 Push Press
50-40-30-20-10 sit ups
