Friday, August 30, 2019

Performance

E3MOM for 9 min
plank hold
sit-ups
rest

With a continuously running clock

0-10 min
AMRAP 5:
Buy-In: 50 Wall Balls (20/14)
AMRAP in Time Remaining:
12 Deadlifts (225/155)
12 Barbell Facing Burpees

Rest 5 Minutes

10-20 min
AMRAP 5:
Buy-In: 35 Wall Balls (20/14)
AMRAP in Time Remaining:
9 Deadlifts (275/185)
9 Barbell Facing Burpees

Rest 5 Minutes

20-25 min
AMRAP 5:
Buy-In: 20 Wall Balls (20/14)
AMRAP in Time Remaining:
6 Deadlifts (315/205)
6 Barbell Facing Burpees

Intermediate

E3MOM for 9 min
plank hold
sit-ups
rest

With a continuously running clock

0-10 min
AMRAP 5:
Buy-In: 50 Wall Balls (20/14)
AMRAP in Time Remaining:
12 Deadlifts (185/135)
12 Barbell Facing Burpees

Rest 5 Minutes

10-20 min
AMRAP 5:
Buy-In: 35 Wall Balls (20/14)
AMRAP in Time Remaining:
9 Deadlifts (205/155)
9 Barbell Facing Burpees

Rest 5 Minutes

20-25 min
AMRAP 5:
Buy-In: 20 Wall Balls (20/14)
AMRAP in Time Remaining:
6 Deadlifts (255/185)
6 Barbell Facing Burpees

Fitness

E3MOM for 9 min
plank hold
sit-ups
rest

With a continuously running clock

0-10 min
AMRAP 5:
Buy-In: 35 Wall Balls (10/4)
AMRAP in Time Remaining:
12 Deadlifts (95/65)
12 Burpees

Rest 5 Minutes

10-20 min
AMRAP 5:
Buy-In: 20 Wall Balls (10/4)
AMRAP in Time Remaining:
9 Deadlifts (105/75)
9 Burpees

Rest 5 Minutes

20-25 min
AMRAP 5:
Buy-In: 15 Wall Balls (10/4)
AMRAP in Time Remaining:
6 Deadlifts (115/85)
6 Burpees

Burn

“With a continuously running clock

0-10 min
30-20-10
Med ball cleans
Jack knives (each leg)

10-20 min
Three rounds for time
200 meter run
20 DB thrusters

20-30 min
30-20-10
Ski ergs calories
Russian KB swings”

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