Thursday, 14 March 2019

Interested in joining our April Elements group? Sign up here to reserve a spot.


CrossFit Kids for 10-15 year olds. Every Tuesday and Thursday at 415pm. Sign up here to join!


Part A:
AMRAP 6 mins
30 Double Unders
5 Power Cleans at 70% of 1RM

Rest 2 minutes, then:

Part B:
EMOM 6 mins
3 Power Cleans @ 85%

Rest 2 minutes, then:

Part C:
EMOM 6 mins
3 Clean Pulls @ 120%

Part D:
3 Rounds (NFT)
10 Bicep Curls
10 Bent Over Rows
10 High Pull (Start from Hang)
*Same weight on barbell for all three movements. Doesn’t have to be unbroken, but encouraged


Last week you did that as an EMOM to learn how to put these movements together. This week, we’re adding in dubs to spice the workout up a bit. However, you should still be targeting an EMOM (or better) pace. Don’t use the dubs as an excuse to slow way down. Also, please note the weight is increasing from last week. We’re also still ending with heavy clean pull (remember – STRAIGHT ARM) to continue to build posterior chain strength and positional strength.

Part B is designed to help balance out some of all our inherent imbalances. We’re going to do this circuit once a week for the month of March. If you don’t want to do it, that’s fine, but no one is without imbalances. Plus, we’re working bicep curls as the weather turns nice. So grab a buddy and get through this work. It’s important.


Circuit Fit (630a/630p/730p)
Part A:

6 Rounds
15 Air Squats
15 TTB

Part B:
DB Power Cleans (35’s/25’s)
Burpee Box Jump Overs