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Engine

Crossfit SW18 – Ignite Metcon 1) 12 min EMOM (50/10) Row 5 burpees then press ups 5 burpees then KB swings 2) Three 8 min circuits 1 – 16 DB snatches/80m DU slam shuttles 2 –10 TE bag slams/20 MB slams 3 – 500m Assault bike/12burpee broad jumps 3) 45/15 Read more…

En

Crossfit SW18 – Ignite Metcon 1) Testing Ski DU shuttles 10/8/6/4/2 2) 40/20 x 3 MB slams Plate press Rower 3) 5 sets 100m sprint outside 15 secs ski erg sprint 4) 45/15 x 3 Burpees DU shuttles to slam Slam bag throws Ass bike

Engine

Crossfit SW18 – Ignite Metcon 1) Rower/ski in pairs – 2000m change every 200 – Partner 100m run outside off rower 2) 40/20 x 3 Plank to press Trx rows Rower 3) 45/15 x 3 KB swings Shoulder press Burpee over KB 4) 10 min AMRAP 400m run 400m bike Read more…

Uppers

Crossfit SW18 – CrossFit 1-1-: Complex (1-1-1-1-1-1-1-1) 8 min Barbell complex EMOM 4 deadlift 3 bor 2 hang power cleans 1 split jerk Max (3-3-3) Bench press 3×20 seconds max reps Ring row 3x20s max reps Metcon (AMRAP – Rounds) 9 min AMRAP 100m farmer walk 100m row/ski 21 press Read more…

Engine

Crossfit SW18 – Ignite Metcon Ski erg in pairs 1000m 40 burpees in pairs 20 DU shuttles in pairs Rest 1 min – 2 sets 40/20 x 4 Farmers walks Bear crawls Assault bike 45/15 x 2 Rotational throw Ski erg Weighted jump squat 3000m in pairs/threes assault bike – Read more…