Workout of the Day

20 Oct
0

A) Snatch Pulls 3 x 5   B) E45S for 10 rounds: 2 Hang Snatches   C) In teams of 3, for time:   300 Wall Balls (9/6kg) 300 Alt DB Snatches (1 x 20/15kg)   – rotate every 10 reps

18 Oct
1

A) “Open 20.2”   AMRAP in 20 minutes:   4 Dumbbell Thrusters (22.5/15kg) 6 Toes-to-Bar 24 Double Unders   or   B) AMRAP in 20 minutes:   4 Goblet Squats (24/16kg) 6 KB Swings (24/16kg) 8 Box Jumps (24/20″) 10 Situps

17 Oct
1

A) Deadlift   12-10-8-8-8-8-8   B) With a 7 minute time cap:   500m Row   then AMRAP   10 Wall Balls (9/6kg) 10 Crunches  

16 Oct
2

5pm CrossFit Kids (no adult CF class at this time)   A) E45S for 10 rounds: 2 Hang Cleans   B) REMOM for 15 minutes: 12 HSPU 12 Pistols (6L, 6R) 12 Toes-to-Bar  

15 Oct
2

2 rounds for time:   40 Box Jumps (24/20″) 30 Pull-Ups 20 Shoulder-to-Overhead   400m Run 30 Pushups 20 Power Cleans   Level – M / F 1 – 15 / 8kg 2 – 25 / 15kg 3 – 35 / 22.5kg 4 – 45 / 30kg 5 – 60/45kg

14 Oct
2

A) Strict Press   1 x 5 @ 40, 50, 60, 70%   3 x ME @ 80%   B) AMRAP in 12 minutes:   5 LH KB Snatch + OH Lunge (24/16kg) 40 Double Unders 1 minute Plank 5 RH KB Snatch + OH Lunge (24/16kg) 40 Double Unders 1 minute Plank

13 Oct
1

A) Back Squat   12-10-8-8-8-8-8   B) 3rft: 25 KB Swings (24/16kg) 25 Situps

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