2 rounds for time: 600m Row 30 Pull-Ups 20 Wall Ball (9/6kg) 600m Run 30 Alt Dumbbell G2OH (1 x 20/15kg) 20 Burpee Broad Jumps (over the platform) https://www.youtube.com/watch?v=UeKoTYsrqr4...
A) EMOM for 7 minutes: 3 Thrusters @ 75 - 80% B) AMRAP in 7 minutes: 7 Hang Power Snatches (40/27.5kg) (^50/35kg) 33 Double Unders (^Unbroken) C) AMRAP in 7 minutes: 7 Overhead Squats (40/27.5kg) (^50/35kg) 13 Pushups (^Ring Pushups) ...
6am, 8am CrossFit "Holleyman" 30 rounds for time: 5 Wall Ball (9/6kg) 3 HSPU 1 Power Clean (102.5/70kg) - scaling options will include a 20 minute AMRAP and subbing Renegade Rows for HSPU 7am Barbell Free CrossFit 30 rounds for time: 5 Wall Ball (9/6kg) 3 HSPU 100m Run 7am Weightlifting https://www.youtube.com/watch?v=UnvZzWKW0KI...
Rotating EMOM for 25 minutes: 30 seconds Max Cal Row 4 x 10m Farmer Carry 5 to 10 Toes-to-Bar 5 to 10 Strict Pull-Ups Rest - there will be optional extras for you to add to the workload of any station or during the allocated rest period. ...
Work on technique at a moderate weight or build up to heavy singles. A) Snatch - 20 minutes B) Clean and Jerk - 20 minutes Women's final heat at 48:00. Men's final heat at 1:53:00. https://youtu.be/_dEN6yo5eVw...
ML 16.4 With a running clock: 0:00 -12:00 21 Front Squats (50/40kg) 21 Bar-facing Burpees 60 Double-Unders 15 Front Squats 15 Bar-facing Burpees 80 Double-Unders 9 Front Squats 9 Bar-facing Burpees 100 Double-Unders Then AMRAP Muscle-Ups 12:00 - 15:00 5 Cleans (60/40kg) 5 Cleans (70/50) 5 Cleans (80/60) 5 Cleans (90/70) 5 Cleans (100/80) - keep adding 10kg every 5 reps - score = total...
A) Press 7 - 7 - 7 B) Push Press 4 - 4 - 4 C) Push Jerk 1 - 1 - 1 Congratulations to Rob Forte, James Newbury, Khan Porter, Zeke Grove and Mitch Sinnamon: Pacific Regional qualifiers for the CrossFit Games. (Photo credit: April King) ...
For time: 1000m Row Then 4 rounds of: 25 Russian Kettlebell Swings (24/16kg) 20 Box Jumps (24/20") 15 Situps 1000m Run Congratulations to Kara Webb, Tia-Clair Toomey, Alethea Boon, Justine Beath and Maddie Sturt: Pacific Regional qualifiers for the CrossFit Games. (Photo credit: April King) ...
https://www.youtube.com/watch?v=gZ0iTBDgX-c...
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