CrossFit Blackwater

EMOM 30:
A: 15/12 calories
B: burpees

Alternating in pairs always working every minute.

Tabata handstand hold
Tabata hollow hang

Strength

Overhead squat 5-5-5-5-5

Conditioning

For time CAP 20:
21 overhead squat 35/25k
800m run
18 overhead squat
600m run
15 overhead squat
400m run
12 overhead squat
200m run|
9 overhead squat

Strength

Pull up progressions

Conditioning

Amrap 8 x 2 with 3 mins rest:
2-4-6-8-10-12 etc Cals
2-4-6-8-10-12 burpees
5-10-15-20-25 etc doubles

Strength

Front squat waves 8-6-4 x 3

Conditioning

For time CAP 15:
‘Karen’

150 wall balls for time

Strength

Strict press 3-3-3-3-3 ascending

Conditioning

6 x 2 on 1 off:
15 deadlifts 45/30k
10 toes to bar
5 shoulder to overhead

Olympic lifting

Hang power clean

Conditioning

On the 2:30 x 10:
10 hang power cleans 50/35k
30 doubles
250m row or 500m bike

Strength

Deadlift 3-3-3-3-3 linear

Conditioning

4RFT Cap 20
500m row
12 burpee pull ups|
21 box jumps

Conditioning

‘Team Murph’

1 mile run – all go
100 pull ups
200 push ups
300 air squats
1 mile run – all go

Strength

Deadlift 3-3-3-3-3 linear

Conditioning

Amrap 20:
Run 1 loop
21 deadlifts 70/50
12 pull ups

Strength

Power clean & push jerk

Conditioning

Amrap 15:
7 muscle ups
50 wall balls
500 row or 1000 bike