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
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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
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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.
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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
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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
