CrossFit Blackwater

Conditioning

For time CAP 30
5k row / 5k ski / 10k bike
just choose one

Strength

3 rounds:
18 bulgarian split squats
12 supinated bent over bar rows
6 tempo glute bridges (5 sec up, 5 sec down)

Strength

Push press 4-4-4-4-4 ascending

Conditioning

18 min amrap:
30 doubles
15/12 cal erg
10 shoulder to overhead 60/40k

Test out our new dumbells in today’s WOD – you now have the option of 17.5kg, 20kg and 27.5kg in addition to all the previous weights!

Thanks Grant and Les for putting together the new DB rack and moving all the skipping ropes and bands to their new home.

Amrap 25
30 db snatch
30 erg cals
30 toes to bar
30 single db step ups

EMOM 10
Burpees

Olympic lifting

Power snatch

Conditioning

Amrap 10:
4 rounds:
30 air squats
run 200m

then: max power snatch 50/35k

Olympic lifting

Squat clean & push jerk

Conditioning

60/40k
15 squat clean – 200m run
12 squat clean – 200m run
9 squat clean – 200m run
6 squat clean – 200m run
6 push jerk – 200m run
9 push jerk – 200m run
12 push jerk – 200m run
15 push jerk – 200m run

Conditioning

‘Nicole’

20 minute amrap:
Run 400m
max pull ups

Gymnastics

21-15-9 kb swings
max hs walk, hs hold, core hold

Strength

Front squat waves – 3R of 8-6-4

Conditioning

3 x 5 min amraps:
400m buy in:
12 front squats 50/35k
6 burpee box jump overs

rest 5 mins

Conditioning
40 min amrap:
30/24 cal erg
10 strict hspu
50 double unders

Strength

Deadlift 5-5-5-5-5 linear

Conditioning

For time CAP 20
3R:
15 deadlifts
10 push press
5 bar muscle ups

Row/Ski 2000 – Bike 4000

3R:
15 deadlifts
10 push press
5 bar muscle ups

Core conditioning

5 supersets (or 20 mins)
10 planch push ups
10 slow sit ups
10 slow ring rings

Conditioning

Amrap 20:
Run 1 loop
10 box jump overs
10 push ups or 5 strict hspu