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Strength

Crossfit SW18 – Strength View Public Whiteboard Bench Press (6-6-6-6-6) Bent Over Row (6-6-6-6-6) Z Press (6-6-6-6-6) Metcon Pairs 12 min AMRAP YGIG Increase by 2 reps each round Burpee box jumps DB hang clean (22.5/15) Sit ups

Lower body

Crossfit SW18 – Strength View Public Whiteboard Front Squat (6-6-6-6-6) Deadlift (6-6-6-6-6) Front Rack Lunge (12-12-12-12-12) Metcon 3 RFT (9 min cap) DB snatch x 8 e/s (22.5/15) Wall ball x 16 100m run between rounds

Engine

Crossfit SW18 – Metcon View Public Whiteboard Metcon 1) 21/15/9/15/21 (20 min cap) Box jumps Burpees Rower Cals 2) E3MOM x 4 40m bear crawl DB thruster x 8 Assault bike cals – 8/6 3) 6 mins no specific sets Deadbug x 20 Palof press x 10 e/s Russian twist Read more…

Metcon

Crossfit SW18 – Metcon View Public Whiteboard Metcon 1) 3 x 3 min AMRAP 25/20 cal row Max wall ball in remaining time 2) 3×3 min AMRAP 25/20 cal bike Max burpees in remaining time 3) 3×3 min AMRAP 25/20 cal ski Max pull ups in remaining time (1 min Read more…

Strength

Crossfit SW18 – Strength View Public Whiteboard Front Squat (8-8-8-8-8) Sumo Deadlift (8-8-8-8-8) Metcon Accessory: 10 mins no specific sets SL RDL x 6 e/s Bulgarian split squat x 8 e/s Banded rotation x 15 e/s Metcon 3 rounds for time (8 min cap) 10 thrusters (50/35) 20 sit ups

Strength

Crossfit SW18 – Strength View Public Whiteboard Shoulder Press (8-8-8-8-8) Sumo Deadlift High Pull (8-8-8-8-8) Kettlebells Bent Over Row (8-8-8-8-8) DBs Metcon 2 x 5 min AMRAPS (2 min rest) a) 10/7 cal ski + 5 e/s MB press ups b) 10m DB bear crawl (22.5/15) + plate shoulder press Read more…

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