04 Feb Monday, 05/02/18
2 rft: 600m Run 30 Pull-Ups 30 S2O (45/30kg) (^62.5/45kg) 60 Double Unders 30 Ring Dips 30 Power Cleans (45/30kg) (^62.5/45kg) ...
2 rft: 600m Run 30 Pull-Ups 30 S2O (45/30kg) (^62.5/45kg) 60 Double Unders 30 Ring Dips 30 Power Cleans (45/30kg) (^62.5/45kg) ...
7am Weightlifting with Krusher 9.15am CrossFit Kids 6, 7, 8am CrossFit A) Open 13.2 AMRAP in 10 mins: 5 S2OH (52.5/35kg) 10 DL (52.5/35kg) 15 Box Jumps (24/20") B) Push Press 10RM ...
- Paige is away on holidays but there is some oly lifting on the board to work through. For time: 800m Run 70 Situps 60 Wall Ball (9/6kg) 50 DB Snatches (20/15kg) 40 Pull-Ups 30 Goblet Lunges (20/15kg) 20 Med Ball Cleans 10 Muscle-Ups ...
CrossFit Kids - 5pm. A) For time: 400m Row 30 Pushups 30 Toes-to-Bar 200 D-U B) Cluster - 5 RM then AMRAP in 5 minutes: 1 Cluster @ 5RM 4 Lateral Burpees ...
A) Hang Power Snatch 15 - 12 - 9 - 6 - 5 - 4 - 3 B) OHS 4 - 4 - 4 - no racks - 2 second pause ...
Alternating E30S for 10 minutes: A) 1 Clean 5 KB Bench Presses B) 1 Rope Climb 15 Double Unders ...
"Holbrook" 10 rft: 5 Thrusters (52.5/40kg) 10 Pull-Ups 100m Sprint 1 min rest **Extra training Bar Muscle-Ups 5 x 5 ...
7am Weightlifting 9.15am CrossFit Kids (7-12 yrs) 6, 7, 8am CrossFit 0 - 8:00 EMOM 5 Clean and Jerks 8:00 - 13:00 Rest 13:00 - 25:00 AMRAP: 3 Power Cleans (50/35kg) (^70/50kg) 3 T2B 3 Pushups 6 Power Cleans 6 T2B 6 Pushups etc BBF A) EMOM 30 sec Row (Cals) B) AMRAP sub KB PC or Box Jumps />...
Public Holiday - 8am class only - No CF Teens class this afternoon A) 18.Zero For time: 21-15-9 DB Snatches Burpees over the dumbbell B) 5 rounds, not for time: 20 Pushups 10 Deadlifts ...
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