Monday, October 7, 2019

Performance

On the 1:30 x 5 Sets:
1 Hang Snatch High Pull
1 Hang Squat Snatch
1 Snatch High Pull
1 Squat Snatch

“Big Bird”
Three rounds for time:
12 Bar Muscle-ups
21 Power Snatches (95/65)
12 Deficit Kipping Handstand Push-ups (7″/5″)
21/15 Calorie Assault Bike

Intermediate

On the 1:30 x 5 Sets:
1 Hang Snatch High Pull
1 Hang Squat Snatch
1 Snatch High Pull
1 Squat Snatch

Three rounds for time:
12 Chest to Bar Pull-ups
21 Power Snatches (75/55)
12 Handstand Push-ups
21/15 Calorie Assault Bike

Fitness

On the 1:30 x 5 Sets:
1 Hang Snatch High Pull
1 Hang Squat Snatch
1 Snatch High Pull
1 Squat Snatch
30 sec Plank Hold

Three rounds for time:
12 Assisted Pull-ups
21 Power Snatches (45/35)
12 DB Seated Presses (25/15)
15/12 Calorie Assault Bike

Burn

With a continuously running clock

EMOM for 8 min
45 sec work 15 sec rest
plank hold
jack knives

Rest 2 min

EMOM for 8 min
45 sec work 15 sec rest
1/4 kb front squat pulse squats
DB bicep curls

Rest 2 min

AMRAP in 10 min
5 burpees
10 DB lunges, each leg
15 sit-ups

Resolution30

With a continuously running clock

0-5 min
EMOM for 5 min, alternate between
45 sec plank
45 sec flutter kicks

Rest 1 min

6-22 min

Tabata Pull-Ups/Ring rows
Tabata Push-Ups
Tabata Sit-Ups
Tabata Air Squats

*Perform a Tabata Interval (eight rounds of 20 seconds of work and 10 seconds of rest) for each movement – for a total of 32 intervals. The first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and the last 8 intervals are squats. There is no additional rest between movements. Score is the total reps performed in all of the intervals.”

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