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Ignite

Crossfit SW18 – Ignite Metcon 1a) acid bath 6 min cap 1b) 30/30/30 x 4 6 min KB swings/BB shoulder press/BB front squat 2)7 sets as quick as possible 15 sec bike sprint 10 DB push press 8 side plank rotations e/s 3)Repeat both of part 1 Acid bath in Read more…

Barbell WOD

Crossfit SW18 – Barbell Weightlifting Power Clean (8 x 3 ) NO HIP CONTACT 3 REPS EMOM Adding Weight Each Time. Squat Clean (5-5-4-4-3-3-2-1) From Hips Split Jerk (4-4-4-4) 2 REPS Each Side Keep Light Work on Technique Clean and Jerk (1) 1 REP MAX

Squat + Jump

Crossfit SW18 – CrossFit Metcon Metcon (No Measure) E4MOM x 4 10m Broad Jumps 10 KB Swings 5 Dead Ball Overhead Throws 10sec Bike Sprint Metcon (No Measure) 12 Min EMOM 3 Front Squats 80/50kg | 70/45kg | 50|35kg 3 Box Jumps 30/24″

Deads

Crossfit SW18 – CrossFit Warm-up Warm-up (No Measure) A) 2 Rounds of: A) 3 Rounds of; 12 Step-Ups 12 Ring Rows 12 Dumbbell Snatches 1 Minute Row B) 3 Rounds of: 15 Russian Swings 10 Ball Slams 5 Romanian Deadlifts, with an empty bar Weightlifting Deadlift (5-5-5-5-5) Metcon Metcon (AMRAP Read more…

KIWI

Crossfit SW18 – SW18 Crossfit Hybrid Metcon 2k Row (Time) Max Effort 2k RowTeams of 3 break as you want minimum 600m each Weightlifting Metcon (Weight) Teams of 3 15 mins to reach 1 rep max in Bench / Back Squat / Deadlift each team member records highest score in Read more…

Skills

Crossfit SW18 – CrossFit Metcon Metcon (Time) 40 Min Time Cap 50 Calorie Row 40 Box Jumps (*24/20) 30 Kettlebell Swings (*32/20) 20 DB Goblet Squats (*25/15) 10 Burpees 5 T2B 3 Bar Muscle Ups 5 T2B 10 Burpees 20 Goblet Squats 30 Kettlebell Swings 40 Box Jumps 50 Calorie Read more…