CrossFit Hawkes Bay - For Health and Fitness
Old School Fitness for New Age Bodies
3 Rounds Max Load
Max Reps Kettlebell Swing
Max Reps Box Jump
Rest 2 Mins between Rounds
Score lowest reps of each movement
“Diane”
21 – 15 – 9
With a Partner
100 Burpees
20 Snatch (50% 1RM)
30 Jumping Pull-Up
40 Walking OH Lunge (20/15)
30 Box Jumps
20 Snatch (50% 1RM)
100 Double Unders
For Time:
3 Rounds
- 9 Deadlift
- 7 Hang Power Clean
- 5 Push Press
- 3 Overhead Squat
All at 60/45 kg
12 minute AMRAP
- 6 Kettlebell Squat Clean and Press – Right Arm (24/16)
- 6 Kettlebell Squat Clean and Press – Left Arm (24/16)
- 12 Goblet Squats (24/16)
- 12 Burpees
For Time:
- 10 Ring Handstand Push-Up
- 10 Muscle-Up
- 10 Paralette Pass Through
- 10 OH Plate Sit-Up
- 10 Skin the Cat
Then Repeat but with 5 Reps of each
We'll be using Barbells for our Front Squats
Aramnau Belrarus cleans 225 kg
For Time:
10-9-8-7-6-5-4-3-2-1
Front Squat (50% 1RM)
Box Jump
10 Front Squat – 10 Box Jump
9 Front Squat – 9 Box Jump
etc
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Ben Warren, the founder of BePure revolution is a local of Havelock North. His nutrition and supplementation mirrors much of what we at CrossFit Hawkes Bay aspire to with our nutrition. So CrossFit Hawkes Bay has joined his affiliate programme to offer our members, what I believe to be, a better option for our nutritional supplementation.
