A) 0:00 – 8:00 Power Clean 5 RM B) 10:00 – 25:00 AMRAP 5 Power Cleans @75% of 5RM 10 Toes-to-Bar 15 Burpees (6”) 10 Toes-to-Bar 5 Power Cleans 200m Run ...
A) E90S x 8 5 Deadlifts B) 3 rft: 80 Double Unders 8 Push Jerks (50/35kg) (^70/50kg) 12 Pull-Ups (^C2B) ...
4pm CrossFit 5pm CrossFit Kids only 6pm CrossFit A) Front Squat 5-5-5-5-5-5 B) Hang Power Snatches 5-5-5-5-5-5 ...
For time: 400m Run 30 Box Jumps (24/20") 30 Wall Ball (9/6kg) 400m Run 30 HSPU 30 Deadlifts (70/50kg) 400m Run 30 Wall Ball 30 Deadlifts 400m Run 30 HSPU 30 Box Jumps ...
A) E90S x 8 5 Strict Presses 10 Situps or Toes-to-Bar B) For time: 40 Pushups 40 RKBS (24/16kg) 40 Grasshoppers 40 RKBS (24/16kg) ...
A) Back Squat 8-8-8-8 B) With a 12 minute time cap: 800m Row then AMRAP 40 Double Unders 10 LH DB Snatches (20/15kg) 10 LH OH Lunges (20/15kg) 5 BOTP 40 Double Unders 10 RH DB Snatches (20/15kg) 10 RH OH Lunges (20/15kg) 5 BOTP ...
"Barraza" AMRAP in 18 minutes: 200m Run 9 Deadlifts (125/85kg) 6 Burpee Bar Muscle-Ups ...
A) E90S x 8 5 Push Jerks (no racks) then B) "Nancy" 5 rft: 400m Run 15 Overhead Squats (45/30kg) or C) "Nasty Girls" 3 rft: 50 Squats 7 Muscle-Ups 10 Hang Power Cleans (62.5/45kg) ...
4pm CrossFit 5pm CrossFit Kids only 6pm CrossFit Partner WOD AMRAP in 25 minutes: 100 Double Unders 100 Goblet Squats (20/15kg) 80 Double Unders 80 DB Snatches (20/15kg) 60 Double Unders 60 KB Swings (24/16kg) 40 Double Unders 40 Burpees 20 Double Unders 20 Clusters (50/35kg) 10 Wall Climbs 20 Clusters 20 Double Unders etc - Share work evenly - One works, one rests ...
A) Power Snatch - 15 minutes to work up to heavy singles B) 3 x AMRAP in 4 minutes: 4 Power Snatches (40/25kg) (^60/40kg) 6 Pushups (HSPU) 8 Pull-Ups (^C2B) - rest 2 minutes between rounds ...
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