Archief voor juli 2019

For time 5 rope climbs 5 snatches 60/40kg 4 rope climbs 4 snatches 65/45kg 3 rope climbs 3 snatches 70/47.5kg 2 rope climbs 2 snatches 75/50kg 1 rope climb 1 snatch 80/55kg

Amrap 9 6 muscle up 18/14 calories assault bike

2 Rounds for time 30 kettlebell swings 24/16kg 70 double unders 30 box jumps 24/20kg 70 double unders 30 wall balls 20/14lbs 70 double unders

5 Rounds In 90sec: 8 cleans Rest 1min In 90sec: 8 jerks Rest 1min In 1min: 20 burpees Rest 2min Rx = 75/47.5kg

For time of: 6, 12, 18, 24, 18, 12, 6 push ups 5, 10, 15, 20, 15, 10, 5 chest to bar pull ups 4, 8, 12, 16, 12, 8, 4 pistol squats Rx+ = 12/8

CFC SUMMERFEST 2019!!!

4 Rounds for time 4 power cleans 80/50kg 100m farmer’s carry 32/24kg per hand 20/16 calories assault bike

AMRAP15 20 russian swings 32/24kg 15 toes to bar 10 strict ring dips

Descending ladder for time 8, 7, 6, 5, 4, 3, 2, 1 overhead squats 50/35kg 16, 14, 12, 10, 8, 6, 4, 2 weighted box step ups 24/16kg 20, 18, 16, 14, 12, 10, 8, 6 calories row or 14, 13, 12, 10, 8, 7, 5, 4 calorie assault bike

EMOM24 1st: 3-6 bar muscle ups 2nd: 15-25 hollow rocks 3rd: 3 deadlifts @ 86%1RM