Author: Jim King

09 Jul Monday, 10/07/17

S1 12 minutes to build to max load of the complex: 2 Cleans 1 Push Jerk 2 Front Squats 1 Split Jerk S2 E2M for 12 mins: 8 Hang Power Cleans 8 Toes-to-Bar M1 "Karen" For time: 150 Wall Ball (9/6kg) - 12 minute cap M2 AMRAP in 12 mins: 4 DB Power Cleans (2 x 20/15kg) 8 Alt S2OH (2 x 20/15kg) 16...

07 Jul Saturday, 08/07/17

7am Weightlifting 6, 7, 8am CrossFit A) 5 minutes to build to starting weight, then: E20S for 5 mins: 1 Power Clean B) "The Chief" AMRAP in 3 mins: 3 Power Cleans (62.5/45kg) 6 Pushups 9 Squats - 5 rounds - 1 minute rest between rounds BBF A) EMOM x 10 30 sec Row for Cals B) sub 3 Strict Pull-Ups for Power Cleans ...

06 Jul Friday, 07/07/17

A) "White" 5 rounds for time: 3 Rope Climbs (wear shin protection) 10 Toes-to-Bar 21 OH Walking Lunges (20/15kg) 400m Run or B) AMRAP in 30 (^45) mins: 800m Run 10 Deadlifts (110/75kg) (^145/100kg) 800m Run 50 Situps ...

05 Jul Thursday, 06/07/17

Back Squat 3-3-3-3-3-3-3-3 ...

04 Jul Wednesday, 05/07/17

A) Cluster 5 RM B) "Daniel" For time: 50 Pull-Ups 400m Run 21 Thrusters (45/30kg) 800m Run 21 Thrusters (45/30kg) 400m Run 50 Pull-Ups ...

03 Jul Tuesday, 04/07/17

(A+B) or C A) 5 x KB Complex 4 x Hang Power Cleans 4 Push Presses 2 Surrenders 4 Front Squats B) 5 rounds, not for time: 15 GHD Situps 10 Ring dips C) FGB style. 5 rounds for total reps Row for Cals Hang Power Cleans (45/30kg) Situps OHS (45/30kg) Double Unders (3=1 rep) - 45 seconds per station - 15...

02 Jul Monday, 03/07/17

S1 Power Snatch 6 x 5 S2 Superset x 6 10 DB Bench Press 5 Wtd Pull-Ups M1 "Diane" 21-15-9 reps for time: Deadlifts (102.5/70kg) HSPU - 12 minute cap M2 AMRAP in 12 minutes: 20 Alt. KB G2OH (24/16kg) 10 Burpee Box Jumps (24/20") 2 Rope Climbs (bring long socks) ...

02 Jul Sunday, 02/07/17 – Rest Day

30 Jun Saturday, 01/07/17

7am Weightlifting 6, 7, 8am CrossFit A) "Barbara" 5 rounds for time: 20 Pull-Ups 30 Pushups 40 Situps 50 Squats - rest 3 minutes between rounds or B) "Murph" (partitioned*) For time: 1600m Run 100 Pull-Ups 200 Pushups 300 Squats 1600m Run - partition as required - a new leaderboard will be created for partitioned efforts * optional 10/5kg vest   ...

29 Jun Friday, 30/06/17

A) Snatch - 15 minutes to build to a heavy single Then B) "Amanda" For time: 9-7-5 Muscle-Ups Snatches (61/43kg) or C) For time: 45 Cal Row 15 Snatches (45/30kg) 45 Box Jumpovers (24/20") 15 Snatches (45/30kg) ...