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ROYAL CROSSFIT

Wednesday

290921


Fran


for time
21-15-9
thrusters
pull-ups

♀ 30 kg
♂ 43 kg

Wednesday

290921


Fran


for time
21-15-9
thrusters
pull-ups

♀ 30 kg
♂ 43 kg

Scaling

☛ less load
☛ 15-9-6 pull-ups or ring rows

Tuesday

280921


For time and load


3k run
then in a 10 minute time cap
find your max 1RM clean and jerk

Tuesday

280921


For time and load


3k run
then in a 10 minute time cap
find your max 1RM clean and jerk

Scaling

☛2k run

Monday

270921


For time


3 rounds of
15 bar facing burpees
12 one legged squats
9 power snatch

♀ 35 kg
♂ 50 kg

Monday

270921


For time


3 rounds of
15 bar facing burpees
12 one legged squats
9 power snatch

♀ 35 kg
♂ 50 kg

Scaling

☛ step over bar burpees
☛ pistols on a box or box step-ups
☛ less load

Saturday

250921


"Jackie"


For time
1000m row
50 thrusters
30 pull-ups

♀ 15kg
♂ 20kg

Saturday

250921


"Jackie"


For time
1000m row
50 thrusters
30 pull-ups

♀ 15kg
♂ 20kg

Scaling

☛ Thrusters : less load or/and 35 reps
☛ Pull-ups : 20 reps or ring rows

Friday

240921


For time


40 wall-ball shots
400-meter weighted run
20 wall-ball shots
400-meter weighted run
20 wall-ball shots
800-meter run
40 wall-ball shots

Friday

240921


For time


40 wall-ball shots
400-meter weighted run
20 wall-ball shots
400-meter weighted run
20 wall-ball shots
800-meter run
40 wall-ball shots

Scaling

☛Running 600m-400m
☛ Wall ball shots : less load or/and shorter target or/and less reps :30/15/15/30
☛ Weighted run : 200m

Thursday

230921


10' amrap


25 double-unders
5 deadlfits

♀ 70kg
♂ 100kg

Thursday

230921


10' amrap


25 double-unders
5 deadlfits

♀ 70kg
♂ 100kg

Scaling

☛ double-unders : 12 double-unders (s-s-d) ,25 single-under
☛ deadlifts: less load

Wednesday

220921


heavy day


bench press
8-8-8-8-8

one arm kettlebell shoulder press
5/5-5/5-5/5-5/5-5/5

Wednesday

220921


heavy day


bench press
8-8-8-8-8

one arm kettlebell shoulder press
5/5-5/5-5/5-5/5-5/5