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% ...
A) E2M x 8 Back Squat 4 x 80 - 85% B) OTM x 8 Push Jerks 4 x 70 - 80% ...
Linchpin Test 6 4 rounds for time: 21 Wall Ball (9/6kg) 18 Pull-Ups 15 KB Swings (24/16kg) 12 HSPU ...
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 ...
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 ...
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 ...
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 ...
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 ...
"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 ...
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 ...
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