fbpx

Squat

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

Running

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

Barbell

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

Clean Pull

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