Straight into 8 tuck jumps for HEIGHT every timeįINISHER: 1 minute of max sit ups rest 1 x3 (But both of the above must be completed)ġ0 bottom up pistols with a plate as counterbalance 5 each side Hit a max of the complex in 6 mins 1 hang clean, 1 jerk, 1 clean, 1 jerk Should take around 15 minutes- Make set of ten heavy enough that you can only just complete in two sets (DB BEAR COMPLEX= push up, DB DL, DB HPC, DB FS)īuild up to a single set of front squats at 85%- Not failure Strict on rest period and for speed every set Reduce to 70% and hit a max set followed by 40seconds of max bar muscle upsġ0-11 TASTER- all welcome for some gymnastics, weightlifting and CrossFitĬomplete 500 reps of the 3 movements AFAP,between 2, however you wish Perform a single set of max back squats at 85% of 1rm, but can only breath once between reps = if you hold the bar and rest between reps then it doesn’t count Min 2 = 1 LH Clean Grip Snatch + 1 Jerk grip Snatch Balance + 1 Jerk grip OHSģ0 minutes to achieve max cals with your partner on one piece of equipment- either row, ski or assaut bikeġ 1 single leg broad jump, land both legs pause 2 secĢ Low hang clean grip snatch + 1 jerk grip snatch balance + 1 jerk grip OHSģ 1 TALL SNATCH + 1 HIGH HANG SNATCH |+ 1 LOW HANG SNATCHĪIM= build up over 8 sets to reach a 1rm power snatch but must achieve some dips or push ups in minute for it to countįull over box jump feet not allowed to touch
#30 min hero wod Pc#
Min 3 = 1 BTN Push Press + 1 BTN Push Jerk + 1 PJĮMOM for 15 mins build to a 1 RM PC + PJ for the day.Ĭomplete a max set of kipping pull ups after every set - straight away Mark out a 10 or 20m shuttle (space dependant) Min 3 = 1 Slow Pull Snatch + 1 Lateral hop to broad jump e/sīuilding to a max for the day in the EMOMĢ0 minute max distance- In pairs one work at once Min 2 = 1 LH Snatch + 1 Snatch Balance + 1 OHS Min 1 = 1 Snatch DL + 1 LH Snatch High Pull + 1 Hip High Pull