A) Snatch Pull + Power Snatch - touch-and-go - each set is single efforts of the complex 3 x 1 @ 50% 3 x 1 @ 60% 3 x 1 @ 70% 3 x 1 @ 75% 3 x 1 @ 80%+ B) Dumbbell Bench...
A) “Holleyman” 30 rft: 5 Wall Balls (9/6kg) 3 HSPU 1 Power Clean (102.5/70kg) or B) Partner “Helton” 3 rft: 800m Run 30 DB Squat Cleans (2 x 20/15kg) 30 Burpees or solo (scaled) 3 rft: 800m Run 15 DB Squat Cleans 15 Burpees [vc_gallery type="image_grid" images="22278" img_size="full" column_number="2"...
E4M x 6 rounds 40 Double Unders 10 Alt DB Snatches (20/15kg) (^heavier) 40 Double Unders 10 Pull-Ups (^C2B) ...
5pm - CrossFit Kids only Thor’s Day A) 400m Farmer Carry B) Prowler Runs C) Tyre Flips D) 10 Deadball OTS (onto a box) 20m Deadball Hug Carry 10 Deadball OTS E) 15 Calories 20 Single Arm DB S2OH 15 Calories [vc_gallery type="image_grid" images="22259" img_size="full" column_number="2" grayscale="no"...
A) - 5 rounds - 2 minutes per round - 1 minute rest between rounds E20S x 3 1 Snatch, then E20S x 3 1 Deadlift B) AMRAP in 10 minutes: 21 Toes-to-Bar 15 Box Jumps (24/20”) 9 DB Thrusters (2 x 15/10kg) ...
E5M x 7 rounds 21/18 Calories 14 KB Swings 7 Bench Presses ...
A) “Karabel” 10 rft: 3 Power Snatches (62.5/45kg) 15 Wall Balls - 20 minute time cap or B) Deadlift "Cindy" (2) AMRAP in 20 minutes: 5 Pull-Ups 3 Deadlifts @ 60% 10 Pushups 3 Deadlifts 15 Squats 3 Deadlifts ...
A) FTD Qualifier 18.1 AMRAP in 7 minutes: 11 Push Presses (50/35kg) 30 Double Unders B) AMRAP in 7 minutes: 200m Row 1 Lap Farmer Carry C) EMOM x 7 3 Weighted Dips ...
5pm - CrossFit Kids class only A) Hang Squat Clean 2 RM B) For time: 30 Hang Squat Cleans (70/50kg) - 3 Muscle-Up buy-in each minute ...
Skills at 7pm - Pushups, Pegboard, Toes-to-Bar A) 0 – 10:00 AMRAP 15 Wall Balls (9/6kg) 100m Run 5 Deadlifts (100/70kg) B) 13:00 – 17:00 EMOM 10 Pull-Ups or 10 Alt DB Snatches C) 20:00 – 30:00 AMRAP 15 Toes-to-Bar 100m Run 5 Burpees (6”) ...
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