5 x 5 Deadlift
20min AMRAP:
100m Sprint
10 x Rope Pull Ups
20 x Double Unders
10 x Thruster (40 / 30kg)
If no kit:
5 RFT:
400m Run
50 x Air Squat (full depth!)
Posts Tagged ‘air squat’
Wed 21 Aug 13 – Deadlift + 20min AMRAP
Posted: August 20, 2013 by ollyoz in GeneralTags: air squat, crossfit keelhaul, deadlift, double unders, Portsmouth uk, rope pull ups, run, sprint, thruster
12
Mon 12 Aug 13 – Snatch + Chipper (30)
Posted: August 11, 2013 by ollyoz in GeneralTags: air squat, burpees, crossfit keelhaul, handstand push ups, Portsmouth uk, pull ups, push up, run, sit ups, wall balls., weight lunge
15mins Snatch Practice
For Time:
1000m Run (log time)
30 x Burpees
30 x Weight Lunge (15 per leg) (20/10kg)
30 x Wall Balls (9/6kg)
30 x Pull Ups
30 x Sit Ups
If no kit:
1000m Run (log time)
15 Rounds of:
5 x Handstand Push Up
10 x Sit Ups
15 x Air Squats
01 Aug 13 – Overhead Squat
Posted: July 31, 2013 by ollyoz in GeneralTags: air squat, burpee, crossfit keelhaul, lunge, overhead squat, Portsmouth uk, sit up
5 x 3 Overhead Squat (3RM)
3 RFT:
20 x Back Squat (20/10kg Sandbag)
15 x Sit Up
10 x Lunges (5 per leg)
5 x Burpees
1100hrs Whaley Club
Thurs 30 May 13 – Run, Rabbit, Run
Posted: May 29, 2013 by ollyoz in GeneralTags: air squat, crossfit keelhaul, Portsmouth uk, run
5 RFT:
500m Run
30 x Air Squat
CrossFit Keelhaul 