11 Dec Tuesday, 12/12/17
For time: 2000m Run 40 KB Swings (32/24kg) 20 Front Squats (60/40kg) 1000m Run 20 KB Swings (32/24kg) 10 Front Squats (80/60kg) ...
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December 2017
10 Dec Monday, 11/12/17
10 rounds for max reps: - 30 seconds of work - 30 seconds to transition Toes-to-Bar Cal Row Deadlifts (@BW/.75BW) HSPU or Strict Press @ 40% of 1RM Score = lowest + highest interval from each station ...
10 Dec Sunday, 10/12/17 – Rest day.
08 Dec Saturday, 09/12/17
7am Weightlifting 9.15am CrossFit Kids (last session for the year) 6, 7, 8am CrossFit For time: 10 Thrusters (62.5/45kg) 50 Double Unders 8 Thrusters 40 Double Unders 6 Thrusters 30 Double Unders 4 Thrusters 20 Double Unders 2 Thrusters 10 double Unders ...
07 Dec Friday, 08/12/17
A) AMRAP in 7 minutes: 20 Cal Row 10 Grasshoppers 15 Box Jumps (24/20") B) EMOM x 7 5 Hang Power Snatches C) EMOM x 7 6 to 10 Pull-Ups or 2 to 5 Muscle-Ups ...
06 Dec Thursday, 07/12/17
A) E20S for 5 minutes: 1 Deadlift - there will also be a range of gymnastic options offered for this part of the workout B) Linchpin Test 3 3 rft: 21 Wall Ball (9/6kg) 14 HSPU 7 Deadlifts (142.5/92.5kg) ...
05 Dec Wednesday, 06/12/17
A) AMRAP in 7 minutes: 20 Situps 10 DB Power Cleans (2 x 20/15kg) 30m DB Walking Lunge B) EMOM x 7 5 Hang Power Cleans C) For time: 400/300m Row 2 minute Plank 400/300m Row - 7 minute time cap ...
04 Dec Tuesday, 05/12/17
CFT 2 Bench Press 1RM OHS 1RM Clean 1RM ...
03 Dec Monday, 04/12/17
10 rounds for time: 30 Double Unders 20 Squats 10 Pushups 5 Strict Pull-Ups 100m Run ...