28 May Monday, 29/05/23
A) 4 rft: 500m Row 15 Hang Power Snatches (52.5/35kg) B) 4 rft: 100 Double Unders 20 Toes-to-Bar - 15 minute time cap for each ...
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Author: crossfitking
26 May Saturday, 27/05/23
Partner WOD For Time: 150 Calories* (buy in) Then 10 rounds of “DT”** @ 70/47.5kg (alternating movements) 1600m Run (cash out. 8 x 200m) * M/F 135 F/F 120 ** 1 round of “DT” = 12 Deadlifts 9 Hang Power Cleans 6 Push Jerks [vc_row css_animation="" row_type="row" use_row_as_full_screen_section="no" type="full_width"...
25 May Friday, 26/05/23
A) 5rft: 60 Double Unders 15 Thrusters (45/30kg) 15 CTB Pull-Ups 100m Farmer Carry (2 x 24/16kg) B) E2M x 5 5 Bench Presses (~ 70 - 75%) All the best to Jack who takes on the Teens 14-15 yrs division at the Torian Pro over the weekend. [vc_row...
24 May Thursday, 25/05/23
Weightlifting or Conditioning A) With a 14 minute cap: 1000/850m Row (buy in) Then AMRAP 8 DB Power Cleans (2 x 20/15kg) 16 Box Jumpovers (24/20”) B) REMOM x 16 15/12 Calories 12 Lateral Burpees 15/12 Calories 12 DB Reverse Lunges [vc_gallery type="image_grid" images="30845" img_size="full" column_number="2"...
23 May Wednesday, 24/05/23
A) AMRAP in 10 minutes: 7 – 5 – 3 Deadlifts @ 102.5kg HSPU B) REMOM x 15 Minute: Work 1: 20 V-Ups 2: 16 Alt DB Hang Clean and Jerk 3: 8 Bar Muscle-Ups ...
22 May Tuesday, 23/05/23
A) E2M x 8 Sets 1 – 2 5 Strict Presses @0:00 3 Strict Presses @0:40 Sets 3 – 4 3 Strict Presses @0:00 1 Strict Press @0:40 Sets 5 – 8 7 Push Presses @0:00 3 Push Presses @0:40 B) Back Squat E3M x 5 1 @ 85% 1 @ 95% *Extra 3 x...
21 May Monday, 22/05/23
A) AMRAP in 20 minutes: 40 KB Swings (24/16kg) 30 Pushups 20 Front Rack Lunges (45/30kg) 10 Ring Muscle-Ups B) 3 rounds for quality: 16 Gorilla Rows 32 Banded Pull-Aparts ...
19 May Saturday, 20/05/23
A) 1. For time: 800m Run Then 50-40-30-20-10 Double Unders 5-4-3-2-1 Wall Walks 400m Run 2. AMRAP Power Cleans (85/57.5kg) until 15:00 B) 1. For time: 1000/850m Row Then 50-40-30-20-10 Double Unders 10-8-6-4-2 Strict C2B Pulll-Ups 500/425m Row 2. AMRAP STOH until 15:00 (85/57.5kg) [vc_gallery type="image_grid" images="30826" img_size="full" column_number="2" grayscale="no"...
18 May Friday, 19/05/23
6 x AMRAP in 4 minutes: A) Intervals 1, 3 and 5 8 KB SDHP (32/24kg) 8 Toes-to-Bar 8 Box Jumpovers (24/20”) B) Intervals 2, 4 and 6 8 KB Goblet Squats (32/24kg) 8 V-Ups 8 Broad Jumps (1m) Rest 1 Minute between each interval [vc_row css_animation="" row_type="row" use_row_as_full_screen_section="no"...
17 May Thursday, 18/05/23
Weightlifting or Conditioning A) Rotating EMOM x 18 Minute – Work 1 - 15/12 Calories 2 - 10 Dual DB Hang Snatches 3 - 10 Dual DB Lunges Rest 3 minutes B) AMRAP in 14 minutes: 12 DB Box Stepups 12 No Pushup Renegade Rows 12 Burpees [vc_row css_animation="" row_type="row" use_row_as_full_screen_section="no" type="full_width" angled_section="no"...