12 Days of CFK Christmas For time: 1 Snatch (35/25kg) (^45/35kg) 2 Overhead Squats (35/25kg) (^45/35kg) 3 Power Snatches (35/25kg) (^45/35kg) 4 Burpees Over The Platform 5 Wall Ball (9/6kg) (^to 10/11.5') 6 Situps (^T2B) 7 KB Swings (24/16kg) (^32/24kg) 8 KB Power Clean + Lunge (24/16kg) (^32/24kg) 9 Pushups (^HSPU) 10 Pull-Ups (^C2B) 11 Shoulder To...
6:00, 8:00am CrossFit For time: 120 D-U 60 Squats 30 Push Presses (45/30kg) 2 x 60 D-U 30 Squats 15 Push Presses 3 x 40 D-U 20 Squats 10 Push Presses Barbell Free CrossFit - sub Pushups for Push Press 7:00am Weightlifting ...
A) Ring Row 5 x 8 B) Ring Dips 5 x 8 C) With a 10 minute time cap: 800m Row Then AMRAP 10 Russian KB Swings (24/16kg) 10 Weighted Lunges (24/16kg) 10 Toes-to-Bar ...
A) Snatch - 20 mins to work technique and build to a heavy single Then B) "Isabel" For time: 30 Snatches (62.5/45kg) - may be any variety of Snatch or C) "Randy" For time: 75 Power Snatches (35/25kg) https://www.youtube.com/watch?v=0qYMtJXR0LQ...
“Wood” 5 rounds for time: 400m Run 10 Burpee Box Jumps (24/20") 10 SDHP (45/30kg) 10 Thrusters (45/30kg) 1 Minute Rest – Partner WOD option. One partner works while the other rests. 200m relay run, then alternate movements. No rest between rounds. ...
3 x 5 min AMRAPs A) 5 DL @ 70% 35 D-U B) 10 LH DB G2OH (1 x 20/15kg) 10 RH DB G2OH (1 x 20/15kg) 20 Pushups C) 20 Situps 20 Pull-Ups ...
A) Press 10 - 7 - 5 - 3 - 3 - 3 - 3 - 3 B) Front Squat 3 - 3 - 3 - 3 - 3 ...
6:00, 8:00am CrossFit Partner WOD "Luke" 400m Run 15 Clean and Jerks (70/50kg) 400m Run 30 Toes-to-Bar 400m Run 45 Wall Ball (9/6kg) 400m Run 45 KB Swings (24/16kg) 400m Run 30 Ring Dips 400m Run 15 Front Rack Lunges (70/50kg) 400m Run - Both partners complete the first and last run together. - 200m each for the other runs. - For the...
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