A) EMOM for 10 minutes: Power Clean + Jerk B) AMRAP in 6 minutes: 5 DB Hang Power Cleans 5 DB Thrusters 10 Lateral Jumps https://www.youtube.com/watch?v=79Tcsg2Yac8...
Choose two out of the three options to Superset 1) Overhead Squat 10-8-8-8-6-6-6-6 2) Deadlift 10-8-8-8-6-6-6-6 3) Calories 20-16-16-16-12-12-12-12 ...
A) AMRAP in 8 minutes: 40 Double Unders 2 x 8 Pull-Ups 10 Squats 12 RKBS (24/16kg) B) AMRAP in 8 minutes: 10 Calories 2 x 8 Pushups 10 Situps 12 Weighted Lunges (24/16kg) C) EMOM x 8 -options on the board at the gym "Whitten". 'Nuff said. ...
"Whitten" 5 rft: 22 KB Swings (32/24kg) 22 Box Jumps (24/20") 400m Run 22 Burpees (6") 22 Wall Ball (9/6kg) -solo or partner ...
A) Clean - 10 minutes B) "Open 16.2" 0:00 - 4:00 25 Toes-to-Bar 50 Double Unders 15 Cleans 4:00 - 8:00 25 Toes-to-Bar 50 Double Unders 13 Cleans 8:00 - 12:00 25 Toes-to-Bar 50 Double Unders 11 Cleans Clean weights M: 61, 83, 102 W: 38, 52, 65 https://www.youtube.com/watch?v=6zqkJWKr8ao&t=3s...
CrossFit Kids 5pm (no adult class at this time) A) Push Press 10-8-8-8-6-6-6-6 - no racks B) AMRAP in 8 minutes: 5 Hollow Rocks 10 Jumping Lunges 5 Hollow Rocks 10 Pull-Ups (^ 5 Bar Muscle-Ups) ...
Hang Power Snatch 5-5-5 Power Snatch 4-4-4 Hang Snatch 2-2-2 Snatch 1-1-1 Enjoy the video. (But please don't drop the empty barbells.) https://www.youtube.com/watch?v=nrMe8B9OUgE...
A) EMOM for 10 minutes: 2 Power Cleans + 2 Jerks B) AMRAP in 10 minutes: 20 Situps 20 Back Extensions 20 Pushups 200m Row On behalf of everyone at CFK, wishing Jono all the best with his recovery. ...
A) AMRAP in 4 minutes: 10 SDHP (35/25kg) 40 Double Unders B) 5 rounds of: 0:00 - 1:00 12 Front Squats (35/25kg) 1:00 - 4:00 5 Burpees OTP 400m Run AMRAP Pull-Ups 4:00 - 5:00 Rest ...
Open 15.1 + 1A 0:00 - 9:00 AMRAP 15 Toes-to-Bar 10 Deadlifts (52/35kg) 5 Snatches (52/35kg) 9:00 - 15:00 Clean and Jerk 1RM ...
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