Best Crossfit Gym in Columbus, Ohio
Exercise: Snatch/lbs
Reps: 5×1
Comment: 1 Power snatch
1 Overhead squat
1 Full snatch
new set every :90
Exercise: Hang Power Clean/lbs
Reps: 3×5
Comment: new set every 2:00
As many rounds as possible in …
5 Rounds
1 Minute Row for calories
:15 second transition
1 Minute max Ball Slams 30/20
:15 second transition
1 Minute Rest
:15 second transition
Result Type: AMRAP
Male Rx: 30 lbs
Female Rx: 20 lbs
…
Three rounds:
Perform AMRAP in 1 minute of each of the following movements:
Burpees
75 pound Power snatch (55lb for women)
Box jump, 24″ box
75 pound Thruster (55lb for women)
Chest to bar Pull-ups
rest
Result Type: …
Exercise: Front Squat/lbs
Reps: 4×5
Comment: New set every 3:00
Exercise: GHD Hip extension/lbs
Reps: 3×20
Comment: Hug a plate for added resistance. new set every 2:00
5 Rounds for time
Row 250m
6 Double …
Exercise: Snatch/lbs
Reps: 10×3
Comment: 3 snatches on the minute for 10 minutes @ or above 80% of 1 rm power snatch
10 Minute cap
For time
25 Clean and jerks 115/75
15 Clean and jerks …
Exercise: Bench Press/lbs
Reps: 4×5
Comment: Every 3:00 minutes
5- bench press
Exercise: HSPU/CTB pullup/lbs
Reps: 5×7, 5×10
Comment: 10 minutes
7- HSPU odd minutes
10- CTB pullups even minutes
3 Rounds
100- double unders…
Exercise: Back Squat/lbs
Reps: 4×5
Comment: Every 3:00 minutes
5- back squats
Exercise: Banded Russian Kettlebell Swing/lbs
Reps: 5×7
Comment: 5 minutes
7- banded RKBS EMOTM
10 minute AMRAP
3/2- muscle ups
10- wall-ball (20/14)…
Exercise: Snatch/lbs
Reps: 5×1
Comment: 5 sets (Every 2:00 minutes)
1-Power snatch
1- Overhead Squat
1- Full snatch
Exercise: Power clean/Hang power clean/lbs
Reps: 3×3
Comment: Every 3:00 minutes
1- power clean
1- hang power clean…
20 Minutes
As many reps as possible
Row- 1000m
1- Pull-up
2- Alternating lunges w plate overhead 45/25
3- ab mat sit ups
2- Pull-ups
4- Alternating lunges
6- Ab mat sit ups
3- Pull-ups
6- Alternating lunges…
15- box jumps
5- 4 person pushups
12- box jumps
4- 4 person pushups
9- box jumps
3- 4 person pushups
6- box jumps
2- 4 person pushups
3- box jumps
1- 4 person pushups
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