20 May Tuesday, 21/05/19
A) Hang Clean 3-3-3-3-3 B) Bench Press 3-3-3-3-3 ...
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May 2019
19 May Monday, 20/05/19
AMRAP in 20 minutes: 15-12-9-6-3 Toes-to-Bar DB Thrusters (2 x 20/15kg) + (per round) 100m Run 50 Double Unders ...
17 May Saturday, 18/05/19
5 rft: 400m Run 20 Situps 40 Double Unders 20 KB Swings (24/16kg) (^32/24kg) ...
16 May Friday, 17/05/19
A) AMRAP in 12 minutes: 1 Rope Climb 3 Clusters (50/35kg) 5 Burpees 5 minutes rest B) Death by t’n’g Power Cleans (50/35kg) - increment by 2 reps each minute or 2.5 - 5kg each minute ...
15 May Thursday, 16/05/19
4pm - CrossFit 5pm - CrossFit Kids only 6pm - CrossFit A) ML 19.2 5 rft: 15 Box Jumps (24/20”) 12 Push Presses (50/35kg) 9 Toes-to-Bar Then: B) 2km Run or Row or 400m Farmers Walk or C) Front Squat 4 x 5 or D) 2x 10 Deadball OTS 20m HS Walk ...
14 May Wednesday, 15/05/19
A) Snatch 3-3-3-2-2-2-1-1-1-1 or B) For time: AMRAP in 20 minutes: 5 Hang Snatches 20 Wall Ball 5 Hang Snatches 20 Calories 50 Double Unders ...
13 May Tuesday, 14/05/19
REMOM x 5 rounds: 5 Deadlifts 10-15 Pushups 10-15 Pull-Ups 5-10 KB Cleans (2 x KB) Plank or Max effort L-Sit ...
12 May Monday, 12/05/19
For time: Buy in: 19 Burpee Box Jumps (24/20") 85 Double Unders 3 x 14 Alt DB Snatches (20/15kg) 5 Bar Muscle-Ups 3 x 14 Toes-to-Bar 5 Bear Crawls Cash out: 19 Burpee Box Jumps 85 Double Unders ...
10 May Saturday, 11/05/19
A) Deadlift - 10 minutes to work up to a heavy 5 B) "Bell" 3 rounds for time: 21 Deadlifts (85/60kg) 15 Pull-Ups 9 Front Squats (85/60kg) ...
09 May Friday, 10/05/19
A) Masters qualifier 14.3 3 rft (20 minute cap): 50 Calorie Row 15 HSPU 50 Double Unders or B) 3 rft (20 minute cap): R1 – 50 KB Swings R2 – 50 Weighted Lunges R3 – 50 Russian Twists + (each round) 15 Ring Dips 50 Double Unders ...