A) E45S Hang Power Snatch 2-2-2-2-1-1-1-1 B) 5 rounds, each for time E4M 500m Row or 400m Run 15 Hang Power Snatches (45/30kg) Modified option R1 – Hang Power Snatches R2 – OHS R3 – Hang Power Cleans R4 – Front Squats R5 - SDHP [vc_gallery...
A) 4 rft: 40 Double Unders 15 Deadlifts (85/60kg) 10 Alt Single Arm Devils Presses (22.5/15kg) 15 Toes-to-Bar 40 Double Unders - rest 1 minute Or B) Deadlift 8-8-6-6-4-4-2-2 Hang Power Clean 8 x 8 ...
E2.5M x 6 rounds A) 5 Strict Presses 5 Push Presses 45 Second Plank 45 Second Wall Sit B) 10 Weighted Lunges 20/16 Calories ...
Once again we'll be running heats for the Open workout from 5.30am with the final heat starting no later than 8.10am. The space required for this workout means that there will be no weightlifting programmed. "Open 23.2" With a running clock: 23.2A 0:00...
A) Clean and Jerk 8 x 2 @ 80%+ of Jerk 1RM - 20 minutes to build up and complete the sets B) With a 12 minute time cap: 1000m Run (buy in) AMRAP 1 Wall Walk 5 Pushups 1 Wall Walk 5 V-Ups 1 Wall Walk 20 Lunges [vc_row css_animation="" row_type="row"...
A) Weightlifting Or B) 1. 0 – 16:00 AMRAP 5 Strict HSPU (sub Pike Press, KB Press) 10 Hollow Rocks 200m Row 40 Flutter Kicks 2. 19:00 – 35:00 AMRAP 5 Strict Ring Dips 10 DB Deadlifts 20 Russian Twists (15/10kg plate) 40 Double Unders - partner: minute on, minute off [vc_row css_animation="" row_type="row"...
CrossFit Total 2 Bench Press 1RM OHS 1RM Clean 1RM - max 10 minutes to find each one - sub 3 x 5 for each if not testing for 1RM ...
A) For time: 10-9-8-7…1 Shoulder to Overhead (45/30kg) (^62.5/45kg) Pull-Ups (^C2B) Box Jumps (24/20”) (^30/24”) - 15 minute time cap B) Rotating OTM x 5 rounds (14 minutes) 1 Clean Pull + 1 Power Clean + 1 Clean (prep for tomorrow) 30 - 60 Double Unders Or 6 - 12 Burpees Rest [vc_row css_animation=""...
A) E2M x 7 rounds 8 Deadlifts 15/12 Calories B) AMRAP in 14 mins: 20 Situps 10 DB Goblet Reverse Lunges (1 x 20/15kg) 20 Alt Toe Taps 10 DB Snatches (5L, 5R) ...
- We'll be running heats for 23.1 from 5.30am with the last heat to begin at 8.10am. No Weightlifting specific class at 6.30am but there will be a weightlifting program on the board to follow. Don't rock up...
