31 Jul Saturday, 01/08/20
2 x EMOM for 5 minutes at each station: A) 10 Pushups B) 12/10 Calories C) 5 Deadlifts ...
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July 2020
30 Jul Friday, 31/07/20
The Open Test AMRAP in 20 mins: 50 Wall Balls (9/6kg) 50 Double Unders 40 Box jumps (24/20") 40 Toes-to-Bar 30 C2B Pull-Ups 30 Burpees to 6" 20 Power Cleans (65/45kg) 20 Jerks (65/45kg) 10 Power Snatches (65/45kg) 10 Muscle-Ups Barbell free - as above except after the burpees sub: 20 KB...
29 Jul Thursday, 30/07/20
A) Clean Pull + Power Clean + Clean 10 x 1 then B) 5rft: 8 Clean and Jerks @ 70% 400m Run or C) 5 rft: 8 V-Ups 8 Dips 400m Run Who wishes they started when they were this young? We're focussing on the Clean and Jerk with our kids this term. Their technique is...
28 Jul Wednesday, 29/07/20
A) E90S x 7 3 Back Squats B) 3 x AMRAP in 3 minutes: 16 Plank Jacks 8 Alt DB Snatches (20/15kg) 4 Burpee Box Jumpovers (24/20”) - rest 1 minute between rounds ...
27 Jul Tuesday, 28/07/20
“33” Buy in: 33 Calories (or Burpees) 3 x 28 Pull-Ups 7 Snatches (60/40kg) 87 Double Unders Cash out: 33 Calories (or Burpees) ...
26 Jul Monday, 27/07/20
A) E90S x 5 10 Thrusters B) For time: 50 Situps 30 RKBS (24/16kg) 20 HSPU (or Push Presses) 50 Weighted Lunges (24/16kg) 20 HSPU (or Push Presses) 30 RKBS 50 Situps ...
24 Jul Saturday, 25/07/20
Class times: 6 - 7am 7.20 - 8.20am 8.40 - 9.40am 10 - 11am CrossFit Kids “Saman” 8 rft: 13 Deadlifts (85/60kg) 17 Wall Balls (9/6kg) 400m Run - Solo or partner wod Background: In summer 2018, a rescue mission in the treacherous confines of a flooded Tham Luang...
23 Jul Friday, 24/07/20
5 x 3 minute AMRAPs - rest 3 minutes between rounds 10 Box Jumps (30/24”) 20 KB Swings (24/16kg) ME Calories ...
22 Jul Thursday, 23/07/20
A) Snatch Pulls 6 x 3 - pause at 1” - mid-thigh - reset grip every rep B) Snatch Pull + Power Snatch + Snatch 10 x 1 or B) 5rft: 8 Power Snatches @ 70% 30/24 Calories ...
21 Jul Wednesday, 22/07/20
AMRAP in 20 minutes: 8 LH KB Thrusters (1 x 24/16kg KB) 40 Double Unders 20 Pull-Ups 8 RH KB Thrusters 40 Double Unders 20 Pushups ...