August 2016

21 Aug Monday, 22/08/16

For time: Buy in - 33 Calorie Row Then 3 x 33 Double Unders 11 Deadlifts (80/55kg) 11 Toes-to-Bar 11 HSPU Cash out - 33 Burpees over the platform ...

21 Aug Sunday, 21/08/16 – Rest Day

19 Aug Saturday, 20/08/16

6:00, 8:00am CrossFit "Rankel" AMRAP in 20 minutes: 6 Deadlifts (102.5/70kg) 7 Burpee Pull-Ups 10 KB Swings (32/24kg) 200 m Run 7:00am Barbell Free CrossFit AMRAP in 20 mins: 6 Toes-to-Bar 7 Burpee Pull-Ups 10 KB Swings (24/16kg) 200 m Run 7:00am Weightlifting ...

18 Aug Friday, 19/08/16

Alternating EMOM Odds: 10-9-8-7-6-5-4-3-2-1 Power Cleans* 1-2-3-4-5-6-7-8-9-10 Hand Release Pushups Evens: 10-9-8-7-6-5-4-3-2-1 Front Squats* 1-2-3-4-5-6-7-8-9-10 Hand Release Pushups * add weight each round ...

17 Aug Thursday, 18/08/16

A) Press 1 - 1 - 1 - 1 - 1 B) Push Press 3 - 3 - 3 - 3 - 3 C) Push Jerk 5 - 5 - 5 - 5 - 5 https://www.youtube.com/watch?v=Nx1ytBh6kgU...

16 Aug Wednesday, 17/08/16

A) AMRAP in 10 minutes: 5 Power Snatches (40/30kg) (^55/40kg) 10 Wall Ball (9/6kg) 15 Double Unders (^30) B) AMRAP in 10 minutes: 5 Toes-to-Bar (^Muscle-Ups) 10 Pushups 15 Russian Kettlebell Swings (24/16kg) (^32/24kg) />...

15 Aug Tuesday, 16/08/16

A) Hang Power Clean 8 RM B) Alt EMOM for 14 minutes: - 4 Hang Power Clean and Jerks @80% of 8RM - 4 Box Jumps (32/28") + 8 OH Lunges (20/15kg) ...

14 Aug Monday, 15/08/16

For time 5 rounds of: 8 Thrusters (45/30kg) (^60/40kg) 8 Lateral Burpees 8 Chest-to-Bar Pull-Ups Then 2km Run ...

14 Aug Sunday, 15/08/16 – Rest Day

12 Aug Saturday, 13/08/16

6:00 and 8:00am CrossFit A) “Jason Marks” 3 Rounds For Time: 21 Pullups 15 Push Presses (60/40kg) 9 Deadlifts (100/75kg) 400m Run - compare to 15/11/12 or  B) “Wittman” 7 rounds for time: 15 Kettlebell Swings (24/16kg) 15 Power Cleans (45/30kg) 15 Box Jumps (24/20") - compare to 11/10/14 7:00am Barbell Free CrossFit 7 rounds for time: 15 Kettlebell Swings (24/16kg) 15 Situps 15 Box Jumps (24/20") 7:00am...