7am Weightlifting 6, 7, 8am CrossFit "2007" For time: 1000m Row then 5 x 25 Pull-Ups 7 Push Jerks (62.5/45kg) - subs to modify Pull-Up volume: 15 Pull-Ups + 10 Box Jumps or Situps or Wtd Lunges 10 Pull-Ups + 15 Box Jumps or Situps or Wtd Lunges Click here to compare to...
A) AMRAP in 7 minutes: 50 Double Unders 10 OHS (45/30kg) B) AMRAP in 7 minutes: 10 Deadlifts (80/55kg) 10 HSPU 10 Burpees C) AMRAP in 7 minutes: 200m Run 10 Renegade Rows (2 x 15/10kg) ...
A) Split Jerk from behind the neck 1-1-1-1-1-1-1 B) Front Squat 10-8-6-4-4-6-8-10 ...
Ekka Show holiday 8am, 9am classes only A) Power Snatch - 15 minutes to work up to heavy singles B) Open 12.2 AMRAP in 10 minutes: 30 Snatches (35/20kg) 30 Snatches (62.5/35kg) 30 Snatches (75/45kg) AMRAP Snatches (95/55kg) ...
3 x 7 minute EMOMs A) 5 Deadlifts B) 5 Bench Presses 10 Box Jumps C) 10 KB Thrusters https://www.youtube.com/watch?v=7bpmhezitK4...
A) Clean - 15 minutes to work up to heavy singles B) 5 rft: 7 Cleans (50/35kg) (^70/50kg) 14 KB Swings (24/16kg) https://www.youtube.com/watch?v=zEatVi3o910...
7am Weightlifting 6, 7, 8am CrossFit "Fran" 21-15-9 reps for time: Thrusters (43/30kg) Pull-Ups ...
A) Deadlift 5 - 5 - 5 B) Bench Press 5 - 5 - 5 C) Dips 5 - 5 - 5 ...
3 x 7 minute AMRAPs A) 0 - 7:00 Calorie Row / Bike / Ski B) 10:00 - 17:00 10 Pushups 10 Toes-to-Bar C) 20:00 - 27:00 5 DB Stepovers (1 x 20/15kg) 10 DB Snatches (1 x 20/15kg) 10 DB Push Presses (5L, 5R. 1 x 20/15kg) ...
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