STRENGTH

Deadlift
1RM

WORKOUT

21,15,9
Handstand Push Ups
Power Clean 50/40kgs

STRENGTH

Back Squat 1RM

WORKOUT

Baseline:
For Time
500m Row
10x Pull Ups
20x Push Ups
30x Sit Ups
40x Squats
400m Run

New CrossFit Girl Workout

“Ellen”

3x rounds for time:
20x Burpees
21x Dumbbell Snatch 20/15kgs
12x Dumbbell Thrusters 2x 20/15kgs

STRENGTH

Handstand Walk
5x 10m
or
Wall Facing Handstand hold
5x Max Time

WORKOUT

30,20,10
Double Unders
Renegade Rows
Wall Balls

WORKOUT

5x 3min AMRAPS
3x Deadlift
6x V-Ups
50m Run
rest 1min Between sets

WORKOUT

16min AMRAP
12x Hang Power Snatch 30/25kgs
16x Box Jump
20x KB Walking Lunge

STRENGTH

Back Squat
10x3
(3x85, 3x92, 2x97, 2x100%)

WORKOUT

4x Rounds for time:
200m Run
4x Deadball Over Shoulder
6x Heavy Wall Ball

STRENGTH

Strict Handstand Push Ups
5x Max Rep (Work deficit)
Scale to Strict DB Press

WORKOUT

1min On 1min Off x5
20x Kettlebell Swings
Max Rep Burpee Box jump Over

STRENGTH

Deadlift
5x2
(90,95,95,100,100%)

WORKOUT

10min AMRAP
2,4,6,8.......
Power Clean
Thruster
Double Under x10

STRENGTH

Snatch
5x2

Snatch Balance
5x1 (with 3sec pause)

WORKOUT

Row
600m
400m

STRENGTH

Front Squat
10x3
(3x85, 3x92, 2x97, 2x100%)

WORKOUT

For Time:
21,15,9
Dumbbell Snatch
Thruster
Toes to bar/ GHD Sit up/ V- UP

BARBELL CLASS

Bar Muscle ups technique

Clean Pull,High Hang clean, Hang clean Clean, Press, push press Split jerk
4x2

Clean + Front Squat + Jerk
5x (1+3+1)

WORKOUT

25min AMRAP
100x Double Unders
60x Wall Ball
40x Push Ups
100m Farmers Carry

STRENGTH

Deadlift
10x3 (3x85, 3x90, 4x95)

WORKOUT

7min AMRAP
3x Clean & Jerk
200m Row

STRENGTH

Power Snatch
5x2
Overhead Squats
4x2

WORKOUT

9min AMRAP
5x Clusters
10x Burpee Box Jump Over
15x Pull Ups/ Toes to Bar
10x Burpee Box Jump Over
5x Power Snatch

STRENGTH

Strict Press
7x5 @85%

WORKOUT

6x Rounds For time
5x Wall Walk Ups
15x Sit ups

STRENGTH

Clean
10x1

Back Squat
5x5 @90%

WORKOUT

Air bike
2km Sprint
1km Sprint
500m Sprint

STRENGTH

Front Squats
7x5 (80, 85, 90, 90, 90, 90, 90%

WORKOUT

Tire Sprints
4x 20m
Pukehoe half hill sprint

STRENGTH

Snatch, Hang Snatch,
Snatch Balance
7x(1+1+2)

WORKOUT

For Time
15,12, 9
Hang Power Clean 70/50kgs
60,48,36
Double Unders

STRENGTH

Strict Pull Ups
4x Max Reps

WORKOUT

In Teams of 3
A.100 calories on the Rower
B. For Time
100x Shoulder Taps
80x DB Goblet Squat
60x DB Push Jerk
40x Burpees Box Jump Over
20x DB Snatch