Author: crossfitbk

A. Front Squat A1. Work Up to a 1RM A2. For Time: 30 reps @75% of A1* *- every time you break the set, complete 10 Kipping Pull Ups B. Conditioning With a partner, complete: "Double Grace" - 60 Clean & Jerks @60/40kg  ...

A. Gymnastics 12' EMOM, alternating 1: TRX/Ring Rows, As Many As Possible in 30s 2: Push Ups, As Many As Possible in 30s 3: TTB, As Many As Possible in 30s B. Strength 3 Rounds For Quality 15 DL @60% 15 Z Press C. Conditioning For Time: 2k Row ...

A. Clean & Jerk Work Up to a 1RM B. 5 Rounds For Quality 3 Deficit HSPU 50 foot Farmer's Walk @22,5/15kg C. 2 Rounds, 2' Rest b/t rounds 15-12-9 OHS @30/20kg Burpee Over Bar...

A. Gymnastics 12' EMOM, alternating 1: Legless Rope climb, 1 - 2 reps in 30s 2: HSPU, As Many As Possible in 30s 3: Pistols, As Many As Possible in 30s B. Conditioning 15' AMRAP Buy In: 50 Wall Balls, then complete: 5 Push Jerk @50kg/35kg 15 KBS @32/24kg 30 Box Jumps...

A. Snatch Work Up to a 1RM B. 3 Rounds 12 Strict Press 8 Strict Rope Pull Ups B. Conditioning 11' AMRAP 7 Power Clean @70/45 7 Toes To Bar 7 Burpee Over Bar...

A. Weightlifting Hip Squat Clean + Tall Jerk 8x3+2; Starting @40% of 1RM B. Conditioning 25 – 20 – 15 – 10 – 5 Hang Power Snatch @30/20kg 50 – 40 – 30 – 20 – 10 Sit – Ups 100 – 80 – 60 – 40 – 20 DU...

A. Gymnastics/Weightlifting/Conditioning A1. 16' EMOM 1: 5 Clean & Jerks @60/40kg 2: Row 200/175m 3: 5 Pull Ups + 10 Push Ups + 15 Air Squats 4: Rest - 4 ' Rest - A2. 16' EMOM 1: 5 HSPU + 5 Strict Pull Ups 2: 60 DU 3: 5 Deadlifts...

A. Gymnastics A1. 8X20s ON/20s OFF Ring Plank Hold Chin Over Bar Hold - 3' Rest A2. 8X20s ON/20s OFF Headstand Hold Superman Hold B.16' EMOM 1: 3 Back Squats @RPE 6-9 2: 6-8 Split Jerks @bar only C. Conditioning 6'AMRAP 20 Burpees 20 DB Squat Clean @22.5/15kg...

A. Snatch Heavy Double in 10' B. Ring Muscle Up Progressions 10' AMRAP of 5 Transitions on Low Rings 5 Kip Swings 3 Big Swings 1 Hips To Rings C. Conditioning For Time 10 HSPU 15 Front Squats @60/40kg 20 Pull Ups 25 Push Ups 30 Box Jumps @70/60cm 25 Push Ups 20 Pull Ups 15 Front Squats @60/40kg 10 HSPU...

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