Author: Jim King

15 Nov Thursday, 16/11/17

A) E2M x 8   Back Squat 4 x 80 - 85%   B) OTM x 8   Push Jerks 4 x 70 - 80% ...

14 Nov Wednesday, 15/11/17

Linchpin Test 6 4 rounds for time: 21 Wall Ball (9/6kg) 18 Pull-Ups 15 KB Swings (24/16kg) 12 HSPU  ...

13 Nov Tuesday, 14/11/17

0:00 - 4:00 AMRAP in 4 minutes: 12 Alt DB Snatches (1 x 20/15kg) 3 Muscle-Ups (or 1 Rope Climb or 6 T2B)   6:00 - 20:00   Alt EMOM:   6 Strict Presses   12 KB Front Rack Lunges (2 x KB)   22:00 - 26:00 Continue AMRAP ...

12 Nov Monday, 13/11/17

A) AMRAP in 15 minutes:   Barbell Complex 5 Situps 100m Run   - add 1 cycle of the Complex and 5 Situps to each round - Complex = Power Snatch (40/30kg) (^55/40kg) Hang Snatch Overhead Squat   B) Clean 5 - 5 - 5 ...

12 Nov Sunday, 12/11/17 – Rest day.

10 Nov Saturday, 11/11/17

7am Weightlifting 9.15am CrossFit Kids 6, 7, 8am CrossFit   Open 12.3   AMRAP in 18 minutes: 15 Box Jumps (24/20") 12 Push Presses (52.5/35kg) 9 Toes-to-Bar ...

09 Nov Friday, 10/11/17

A) Hang Clean   10 mins to work up to a heavy triple   B) Alt EMOM for 12 mins:   5 Hang Cleans @60% of heavy triple   10 KB Swings ...

08 Nov Thursday, 09/11/17

A) AMRAP in 7 mins: 7 Power Snatches (35/25kg) 7 OHS (35/25kg) 7 Pull-Ups   Rest 2 minutes   B) AMRAP in 7 mins: 7 Thrusters (35/25kg) 7 SDHP (35/25kg) 7 Lateral Burpees   Rest 2 minutes   C) EMOM x 7   3 Thrusters or 3 Snatches ...

07 Nov Wednesday, 08/11/17

"Wittman"   7 rounds for time:   15 KB Swings (24/16kg) 15 Power Cleans (45/30kg) 15 Box Jumps (24/20")   - BBF Sub Dips for Power Cleans ...

06 Nov Tuesday, 07/11/17

A) Deadlift   10 minutes to work up to a heavy triple   B) For time: 20 Deadlifts (80/55kg) (^110/80kg) 40 Double Unders 30 Pushups (^HSPU) 60 Double Unders 30 Wall Ball (9/6kg) (^11.5/10') 60 Double Unders 20 Deadlifts 40 Double Unders ...