All the best to Trent, Tash, Courts and Krusher competing in the Torian Pro over the weekend. Weightlifting is still on at 7am today. A) "Open 20.5" With a 20 minute time cap, for time: 40 Ring Muscle-Ups 80 Calorie Row 120 Wall Balls (9/6kg) - partition and sequence movements in any way -...
3 x AMRAP in 6 minutes: A) 4 Bench Presses @50% of 1RM 8 Box Jumpovers (24/20") 12 Situps B) 4 Deadlifts @ 50% 8 OA DB Thrusters (20/15kg. 4 x LH, 4 x RH) 12 Side Plank Hip Touches (6 x L, 6 x R) C) 4 Burpees 8 Russian Twists (24/16kg) 12 RKB Swings...
CrossFit Kids is on at 5pm (no adult class at this time) A) Weighted Dips 10-6-4-2-2-2-4-6-10 B) 7 rft: 50 Double Unders 5 Devils Presses ...
For time: 60 Situps 15 Power Snatches (35/25kg) 50 Pushups 15 Power Snatches 40 Box Jumps (24/20”) 15 Power Snatches 30 Wall Balls (9/6kg) 15 Power Snatches 20 OHS 15 Power Snatches 10 Lateral Burpees ...
E2M 10-6-4-2-2-2-4-6-10 A) Back Squat B) Hang Power Clean - complete all of A before moving to B ...
3 rounds of: 0 – 4:00 AMRAP 5 Strict Pull-Ups 10 Calories 30 Double Unders 5:00 – 9:00 EMOM 5 Strict Presses ...
A) "Open 20.4" With a 20 minute time cap, for time: 30 Box Jumps (24/20") 15 Clean and and Jerks (43/29kg) 30 Box Jumps (24/20") 15 Clean and and Jerks (61/38kg) 30 Box Jumps (24/20") 10 Clean and and Jerks (83/52kg) 30 Alternating Pistols (one-legged squats) 10 Clean and and Jerks (102/65kg) 30 Alternating Pistols 5 Clean...
A) Clean 1-1-1-1-1 B) “Claudia” 5 rft: 400m Run 20 KB Swings (24/16kg) ...
5pm - CrossFit Kids (no adult class on at this time) A) Snatch 1-1-1-1-1 B) “Amanda” For time: 9-7-5 Muscle-Ups Snatch (61/43kg) ...
E4M x 6 rounds 10 Bent Over Rows (2 x 24/16kg) 10 Front Rack Lunges (2 x 24/16kg) 20 Toes-to-Bar + option - Rope Climb - Pegboard - L-Sit - Prowler - Deadball - HS Hold ...
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