Dynamic Warm-Up Weightlifting Cluster + Thruster ( Heavy ) WOD Teams of 2 125 Cal. Assault Bike 75 Syncro Pull-Ups 50 Thrusters 60/40 BARBELL CLUB Snatch War-Up a) Power Snatch 6x6@50-55% b) Snatch Balance…
Crossfit Skirmish22 November 2019
Weekly Programme at #CrossFit Skirmish
Snatch Warm-Up OH Complex 6 Working Sets Power Snatch - Squat Snatch -OHS WOD AMRAP 16: 15 Overhead Squats 42/27kg 30 Double Unders 15 Deadlifts 42/27kg 30 Double Unders
Crossfit Skirmish20 November 2019
Dynamic Warm Up Team of 2 Conditioning 10min AMRAP Cal Bike Into - 10min AMRAP Cal Ski Into - 10min AMRAP Cal Row Into - 10min AMRAP Shuttle Sprints
Crossfit Skirmish19 November 2019
Stretch Strength Back Squat 5x5@80% Shoulder Press 5x5@80% WOD AMRAP 12min 12 Alt D.B Hang C&J 30/20kg 8 Box Jumps 34/28" BARBELL CLUB Clean and Jerk Warm-Up a) Clean and Jerk 6x6 light b) Dead…
Crossfit Skirmish18 November 2019
Stretch Strength Sumo Deadlift 1RM WOD Every 90sec for 15 working sets Option a) 6 HSPU 12 Pistols 3 Ring M.U Option b) 5 C2B Pull Ups 10 Push Ups 15 Air Squat
Crossfit Skirmish17 November 2019
Barbell Warm Up WOD -8min to Run 1000m *Remaining Time Max Deadlift 100/65kg -10min to Run 1000m *Remaining Time Max Power Clean 80/50kg 12min to -Run 1000m *Remaining Time Max S2O 60/35kg
Crossfit Skirmish16 November 2019
Snatch Warm-Up Weightlifting Heavy Complex (Power Snatch + Hang Power Snatch) WOD (You go I Go) 12 rounds (6 each) 12 -Snatch Deadlift 9 -Hang Power Snatch 6 -OH Squat 50 D.U RX 50/35kg …
Crossfit Skirmish15 November 2019
Dynamic Warm-Up Partner Conditioning 4K Row - 8K Bike - 4K Ski Every 5:00 Perform 60m D.B Overhead Lunges *RX wearing weighted vest 9/6kg, dumbbell 22/15kg *Break distance and OH Lunges as even as you…
Crossfit Skirmish14 November 2019
Warm Up 1000m Row Weightlifting Squat Clean / Jerk -EMOM 10min 2 Squat Clean Rest 3:00 -EMOM 10min 2 Jerk WOD f.t 30 Clusters 70/45kg
Crossfit Skirmish13 November 2019
Dynamic Warm Up Gymnastic Skill Chest To Bar / Pull Ups Conditioning 200 Meter Run, 21 CTB Pull-Ups, 21 Burpees 200 Meter Run, 21 Calorie Row 200 Meter Run, 15 CTB Pull-Ups, 15 Burpees 200…
Crossfit Skirmish12 November 2019
Stretch & Mobility Strength Front Squat (6x5 @80%) Bench Press (6x5 @80%) WOD 3 Rounds: 75 Double-Unders 10 Dumbbell Burpee Box Step-Overs Box - 24"/20" RX 30/20kg Barbell Club (Testing Week) Snatch Warm Up 1RM…
Crossfit Skirmish11 November 2019
Final Attempt CrossFit Open 20.5 *All scores must be submitted by 10pm Alternative workout (athletes who not going to re do) Sunday 10.11.2019 2000m Run 21 Deadlift - 9 Burpee Over the Bar 1500m Run…
Crossfit Skirmish10 November 2019
Dynamic Warm Up WOD Run 2000m 21 Deadlift 110/70kg - 9 Burpee Over The Bar Run 1500m 15 Deadlift 120/75kg - 9 Burpee Over The Bar Run 1000m 9 Deadlift 130/8 - 9 Burpee Over…
Crossfit Skirmish10 November 2019
CROSSFIT OPEN 20.5 For time, partitioned any way: 40 muscle-ups 80-cal. row 120 wall-ball shots ♀ 14-lb. ball to 9 ft. ♂ 20-lb. ball to 10 ft. Time cap: 20 minutes
Crossfit Skirmish8 November 2019
Final Announcement of Final Week CrossFit Open 20 20.5 Here We Go
Crossfit Skirmish7 November 2019
Stretch 12-15min Conditioning "Recovery" On the Minute x (5 Rounds): Minute 1 - 50 Double-Unders Minute 2 - 25 AbMat Sit-Ups Minute 3 - Max Calorie Assault Bike Minute 4 - Sumo Deadlift High Pull…
Crossfit Skirmish6 November 2019
Snatch Warm-Up Snatch Tekers EMOM 10min 1-5min 2-Power Snatch 6-10min 1-Power Snatch WOD (Team 2) Amrap 20min -100 Cal Row 50 Wall Balls 10 Ring MU -100 Cal Ski 50 Thrusters 40/25 10 Bar…
Crossfit Skirmish5 November 2019
Stretch / Squat Therapy Strength Back Squat 6x3 @85% Gymnastic Conditioning 3 Rounds for Time: 9 Strict HSPU, 12 Alternating KB Pistols 16/12kg 50 D.U 9 HSPU, 12 Alternating Pistols 50 D.U BARBELL CLUB…
Crossfit Skirmish4 November 2019
Final Day of CrossFit Open 20.4 *All scores must be submitted by 10pm Monday night
Crossfit Skirmish3 November 2019
Warm Up “CINDY 4 RD” 5 Pull Ups - 10 Push Ups - 15 Air Squats Gymnastic Skill Single Leg Squat WOD 200 Meter Run, 21 CTB Pull-Ups, 21 Burpees 200 Meter Run, 21 Calorie…
Crossfit Skirmish2 November 2019
CrossFit Open “WORKOUT 20.4” For time: 30 box jumps -15 clean and jerks, 65 | 95 lb. 30 box jumps -15 clean and jerks, 85 | 135 lb. 30 box jumps -10 clean and jerks,…
Crossfit Skirmish1 November 2019
Warm Up AMRAP 12 min Shuttle Sprints (twice the box) 15 Calorie Assault Bike 20 Calorie Row Gymnastic Conditioning On the 3:00 x 5 Sets: 9 Overhead Squats 60/40kg 6 CTB Pull-Ups 3 Bar Muscle-Ups…
Crossfit Skirmish30 October 2019