08 Jan Wednesday, 09/01/19
Alt EMOM for 20 mins: A) 5 Hang Power Clean and Jerks B) 5 - 10 Pull-Upsor2 - 5 Muscle-Ups ...
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January 2019
07 Jan Tuesday, 08/01/19
A) Power Snatch - 10 mins to build to a heavy triple B) Open 13.1 AMRAP in 17 mins: 40 Burpees (6")30 Snatches (35/20kg)30 Burpees30 Snatches (62.5/35)20 Burpees30 Snatches (75/45)10 BurpeesMax Snatches (95/55) ...
06 Jan Monday, 07/01/19
A) Back Squat10-8-6-4-2-2-2 then B) Back Squat 4-6-8-10 or C) AMRAP in 12 minutes: 10 Calories20 Squats30 Double Unders40 Second Plank ...
04 Jan Saturday, 05/01/19
“The Lyon” 5 rft:7 Cleans (75/52.5kg) 7 S2OH (75/52.5kg) 7 Burpee C2B Pull-Ups (6”) - rest 2 minutes - Score = fastest + slowest rounds compare to https://crossfitking.com/saturday-060118/ ...
03 Jan Friday, 04/01/19
2 x 10 minute AMRAPs: A)15 Situps (^T2B)15 Calories - 5 minute rest B)15 KB Swings (24/16kg) (^32/24kg)200m Run ...
02 Jan Thursday, 03/01/19
A) Bench Press 8-8-8-6-6-6-4-4-4 B) "Snoopy" 2 rft: 10 LH DB Snatches (20/15kg) 10 Weighted Stepups (20/15kg. 24/20”) 10 RH DB Snatches 10 Weighted Stepups 80 Double Unders ...
01 Jan Wednesday, 02/01/19
For time: 1 Power Clean 5 Pushups 5 Box Jumps 5 Pull-Ups 2 Power Cleans 5 Pushups 5 Box Jumps 5 Pull-Ups 3 Power Cleans 5 Pushups 5 Box Jumps 5 Pull-Ups (… through to 10 Power Cleans) L1 – 35/20kg, 24/20” L2 - 45/30kg, 24/20” L3 – 65/45kg, 30/24” L4 – 85/60kg, 30/24”, C2B Pull-Ups (no butterfly) ...