6am, 8am CrossFit "Klepto" 4 rounds for time: 27 Box Jumps (24/20") 20 Burpees 11 Cleans (65/45kg) - Compare to 06/10/14 7am Barbell Free CrossFit AMRAP in 20 minutes: 21 Wall Balls (9/6kg) 18 Kettlebell Swings (24/16kg) 15 Box Jumpovers (24/20") 12 Burpees 7am Weightlifting ...
For time: 25 HSPU 50 Toes-to-Bar 800m Run 75 Push Presses (35/25kg) 150 Double Unders https://www.youtube.com/watch?v=I-nh4b07ZLs...
Partner WOD 5 rounds for time: 400m Run (Together) 5 Rope Climbs (Rep for rep. Bring long socks. Sub 4 Pull-Ups per climb.) 50 Pushups (Partition as required but share reps equally.) ...
A) Dumbbell Bench Press 3 x 10 B) "Sham" 7 rounds for time: 11 Deadlifts @ bodyweight 100m Sprint ...
A) E2M: Hang Power Cleans 3-3-3-3-3-3-3 B) Dumbbell Snatches 3 x 10 (alternating) C) Deadball Ground-to-Shoulder 3 x 10 ...
A) EMOM for 5 minutes: 2 Thrusters B) 3 rounds for time: 30 Burpees 30 Pull-Ups 30 Thrusters (35/25kg) - 20 minute time cap - Scale to a 15 minute AMRAP of 10 Burpees, 10 Pull-Ups, 10 Thrusters. ...
6am, 8am CrossFit For time: 2 x 10 Strict Pull-Ups 10 Power Cleans (60/40kg) Rest 3 mins 2 x 10 Stepup Pushups 10 Front Squats (60/40kg) Rest 3 mins 2 x 10 Toes-to-Bar 10 G2OH (60/40kg) - 7 minute cap on each couplet 7am Barbell Free CrossFit - As above, sub 10 Weighted Stepups (2 x 15/10kg dumbbells) and 10...
A) Bench Press 3 x 7 @ 60% 3 x 4 @ 75% 3 x 1 @ 90% - Every 90 seconds B) 3 x 400m Run - Rest 2 minutes between intervals ...
A) AMRAP in 12 minutes: 25 Pushups 50 Double Unders 25 Russian KB Swings (24/16kg) 50 Double Unders 25 Weighted Lunges (24/16kg) B) Tabata (alternating), for total reps: Ring Rows Situps https://www.youtube.com/watch?v=wRFkD4_y3LE...
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