A) E45S for 10 rounds: 2 High Hang Snatches Then B) In teams of 3 300 Wall Ball - rotate every 10 reps or C) REMOM for 12 minutes: 10 Strict Dips 10 Strict Pull-Ups 5 Bar M-Ups 40 Double Unders (add 20 reps/rnd) ...
A) 5 x Superset 9 Strict Presses (no racks) 9 Pendlay Rows B) 2 rounds for time: 30 Toes-to-Bar 20 SDHP (45/30kg) 10 Burpee Box Jumps (24/20") Loz, you're doing it wrong. ...
"Grelen" 3 rft: 400m Run 21 KB Swings (24/16kg) 12 Pull-Ups 10 Clean and Jerks (62.5/45kg) ...
A) 5 x Superset 9 Front Squats (no racks) 9 Bench Presses B) For time: 30 DB Snatches (alt. 20/15kg) 15 Burpees OTP 20 DB snatches 10 Burpees OTP ...
4 x 5 minute AMRAPs 21-15-9 (if you get through the sets of 9, continue with the 21s) A) Cal Row Pushups B) KB Swings (24/16kg) Situps C) Box Jumps (24/20") C2B Pull-Ups D) Wall Ball (9/6kg) Double Unders + 20 second ring support (or Triple Unders) ...
7am Weightlifting 9.15am CrossFit Kids 6, 7, 8am CrossFit A) AMRAP in 20 minutes: 5 Burpees 5 Power Snatches (45/30kg) 5 Box Jumps (30/24") 5 OHS 5 Toes-to-Bar 5 Hang Snatches 200m Run or B) "Marston" AMRAP in 20 minutes: 1 Deadlift (183/127.5kg) 10 Toes-to-Bar 15 Bar-facing Burpees ...
Partner WOD AMRAP in 22 minutes: With a 20/15kg plate (^25/20kg) 15 Pushups each (toes on the plate) 8 OH Lunges (alt sets) 8 Weighted Squats (alt sets) 10 G2OH (alt sets) 40m Weighted Carry (alt) ...
A) E45S for 10 rounds: 2 High Hang Cleans Then B) In teams of 3 4500m Row - rotate every 300m or C) REMOM for 12 minutes: 10 Strict HSPU 10 Pistols (L) 10 Strict Pull-Ups 10 Pistols (R) ...
A) Deadlift 7-7-5-5-3-3-3-3-3 B) AMRAP in 7 minutes: 10 DB Snatches (LH) 10 DB Snatches (RH) 10 Toes-to-Bar 30 Double Unders ...
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