October 2017

7am Weightlifting 9.15am CrossFit Kids 6, 7, 8am CrossFit   A) Power Clean + Push Jerk - build to heavy double   Then   B) "Base" AMRAP in 12 minutes: 8 S2OH (40/30kg) 8 Hang Power Cleans 4 Burpees 8 Front Rack Lunges   or   C) "Summit" AMRAP in 12 minutes: 8 Thrusters (60/40kg) 8 Hang Power Cleans 4 Muscle-Ups 8 Front Rack Lunges ...

  A) E45S for 10 rounds:   2 High Hang Snatches   Then   B) In teams of 3   300 Wall Ball   - rotate every 10 reps   or   C) REMOM for 12 minutes: 10 Strict Dips 10 Strict Pull-Ups 5 Bar M-Ups 40 Double Unders (add 20 reps/rnd) ...

4 x 5 minute AMRAPs 21-15-9 (if you get through the sets of 9, continue with the 21s) A) Cal Row Pushups B) KB Swings (24/16kg) Situps C) Box Jumps (24/20") C2B Pull-Ups D) Wall Ball (9/6kg) Double Unders + 20 second ring support (or Triple Unders) ...

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