ROYAL CROSSFIT

July 19, 2019

For time


3 rounds of
400m run
15 power cleans 50kg/35kg
40 push-ups

Tips

→ this is a 15-20 minutes work out
→break push-ups in managable sets

Scaling

• 300m run
• less load on the bar
• 25 push-ups per round or box push-ups

On Ramp

3 rounds of
300m run
12 power cleans 30kg/15kg
25 push-ups

July 18, 2019

Randy


For time
75 snatches 34kg/25kg

Tips

→ This is meant to be a wod with very light load for everyone! So you have to see what it is light for you. Light means < 50% of your max snatch
→ break the 75 reps in magable big sets.

Scaling

• less load

On Ramp

same with CrossFit class

July 17, 2019

20' amrap


15 wall ball shots 9kg/6kg
10 box jumps 60cm/50cm
5 bar muscle-ups

Tips

→ this is a long work out which means you have to pace properly with minimum rests

Scaling

• less load or target height for wall ball shots
• shorter box
• 3 bar muscle-ups or 5 chest to bar pull-upd or 5 pull-ups or 5 banded pull-ups

On Ramp

15' amrap
15 wall ball shots 6kg/4kg
10 box jumps 50cm/4p
5 pull-ups

July 16, 2019

Heavy Day


in 20' time cap find your max Clean and Jerk

Scaling

• do 3 cleans and 3 push jerks

On Ramp

3 cleans + 3 push jerks

July 15, 2019

For time


30 burpee ring muscle-ups

Scaling

• do the following
2 rounds of
12 burpees to strict pull-up or
12 burpees and then 24 ring rows
12 burpees and 12 strict ring dips or
24 push-ups

On Ramp

the same with CrossFit's scaling option

July 13, 2019

Team wod


For reps
athl1 rows bikes or skis for calories from 0' to 1',does wall ball shots for 1' to 2' and rests for 2' to 3'
athl2 rows bikes or skis for calories from 1' to 2',does wall ball shots for 2' to 3' and rests for 3' to 4'
athl3 rows bikes or skis for calories from 2' to 3',does wall ball shots for 3' to 4' and rests for 4' to 5'

9kg/6kg for the wall ball shots
repeat for 5 rounds

Tips

→ find two teammates and have fun

Scaling

• less load for the wall ball shots

On Ramp

same with CrossFit class for 3 or 4 rounds

July 12, 2019

Heavy Day


bench press
5-5-3-3-3-1-1-1-1

dumbbell row 3x10/10 each arm

Tips

→ increase gradually load to 1 rep max for bench press
→ go for 1-2 reps before concentric muscle failure to dumbbell row

On Ramp

same with CrossFit with
3x5 and 3x3 for bench press