Crossfit SW18 – Ignite Metcon 1a) 2000m row (9 min cap) 1b) 9 min AMRAP 12 burpee box jumps 9 plyo press ups 6 weighted jump squats 1c) 9 min AMRAP 100m run 8 MB slams 6 elevated rev lunges e/s 4 plank to press e/s 2) 45/15 x 3 Read more…
Crossfit SW18 – CrossFit Weightlifting Back Squat (5-5-5-5-5) Banded KB Swing (8-8-8-8-8) Metcon Metcon (No Measure) 3 Rnds For Quality 12 Min Single DB OH Walk 20m 20 Band Resisted DeadBugs Wall Sit March 10 E/S Bottoms Up KB Windmill 5 E/S
Crossfit SW18 – Ignite Metcon 1) 10 sets 20 sec ski sprint 8 heavy KB swings 2) 12min EMOM Odds – 6 hang high pull + 6 burpee over bar Evens – 9/6 cal bike + 8 sit ups 3) E3MOM x 4 SA OH carry x 20m e/s Jammer Read more…
Crossfit SW18 – Ignite Metcon 1) Acid bath 2) 6 sets (15 min cap) Walking lunge x 20m Db push press x 8 Banded rotations x 15 e/s Face pulls x 15 3) Acid bath 4) 6 sets (15 min cap) Cossak squat x 8 e/s Devil press x 8 Read more…
Crossfit SW18 – Ignite Metcon 1) E3MOM x 3 40m bear crawl 6 e/s weighted jump lunge 6 e/s burpee to rotational throw 8/6 cal assault bike 2) 30/30/30 x 4 (6 mins no rest) – 2 sets Heavy KB swing CM jump DU shuttle 3) 90/30 x 3 Pull Read more…
Crossfit SW18 – CrossFit Warm-up Warm-up (No Measure) 2 Rounds 20m of Each Duck Walk Seal Walk Ostrich Walk Metcon 1-Mile Run (Time) Max Effort 1-Mile Run Annie (Time) 50-40-30-20-10 Double-unders Sit-ups
Crossfit SW18 – Barbell Weightlifting Clean, Squat, Jerk (1-1-1-1-1) Clean, Squat, Jerk Complex Snatch Balance (3-3-3-3-3) Metcon (AMRAP – Rounds and Reps) 20 Minute AMRAP in Pairs YGIG RX 50/35 100 Deadlifts 80 Front Squats 60 Thrusters 40 Bentover Row 20 Sync Overbar Burpee
Crossfit SW18 – CrossFit Weightlifting Clean Pull (5-5-5-5-5) Squat Clean (3-3-3-3-3) With Pause Metcon Metcon (AMRAP – Rounds and Reps) 4 Min Amrap 1 Min Off x 3 5 KB Sumo High Pull 24/16 10 KB Front Squats 15 KB Burpees 20/15 Kcals Bike/Ski/Row
Crossfit SW18 – CrossFit Metcon Metcon (Calories) Max Calorie Ski6 Minute Max Cal – Teams of 3 1 Person on Ski Erg 1 on KB Swing 1 Rest Metcon (Calories) Max Calorie Row6 Minute Max Cal Row 1 Person Row 1 Person Wall Ball 1 Person Rest Metcon (Calories) Max Read more…
Crossfit SW18 – SW18 Crossfit Hybrid Metcon Metcon (AMRAP – Reps) In groups of 4 – 4 Rounds 90/30 on/off 1) Sled Pushes YGIG relay race 2) Ski Erg Swap Every 5 Kcal (two people working two resting) 3) Synchronised Sit Ups Med Ball in the middle of Group 4) Read more…
