21 Oct Tuesday, 22/10/19
A) Push Press 1 x 5 @ 40, 50, 60, 70% 3 x ME @ 80% B) AMRAP in 12 minutes: 10 Pushups 15 SDHP (45/30kg) 20 Situps ...
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Workout of the Day
20 Oct Monday, 21/10/19
A) Snatch Pulls 3 x 5 B) E45S for 10 rounds: 2 Hang Snatches C) In teams of 3, for time: 300 Wall Balls (9/6kg) 300 Alt DB Snatches (1 x 20/15kg) - rotate every 10 reps ...
18 Oct Saturday, 19/10/19
A) "Open 20.2" AMRAP in 20 minutes: 4 Dumbbell Thrusters (22.5/15kg) 6 Toes-to-Bar 24 Double Unders or B) AMRAP in 20 minutes: 4 Goblet Squats (24/16kg) 6 KB Swings (24/16kg) 8 Box Jumps (24/20") 10 Situps ...
17 Oct Friday, 18/10/19
A) Deadlift 12-10-8-8-8-8-8 B) With a 7 minute time cap: 500m Row then AMRAP 10 Wall Balls (9/6kg) 10 Crunches ...
16 Oct Thursday, 17/10/19
5pm CrossFit Kids (no adult CF class at this time) A) E45S for 10 rounds: 2 Hang Cleans B) REMOM for 15 minutes: 12 HSPU 12 Pistols (6L, 6R) 12 Toes-to-Bar ...
15 Oct Wednesday, 16/10/19
2 rounds for time: 40 Box Jumps (24/20") 30 Pull-Ups 20 Shoulder-to-Overhead 400m Run 30 Pushups 20 Power Cleans Level – M / F 1 – 15 / 8kg 2 – 25 / 15kg 3 – 35 / 22.5kg 4 – 45 / 30kg 5 – 60/45kg ...
14 Oct Tuesday, 15/10/19
A) Strict Press 1 x 5 @ 40, 50, 60, 70% 3 x ME @ 80% B) AMRAP in 12 minutes: 5 LH KB Snatch + OH Lunge (24/16kg) 40 Double Unders 1 minute Plank 5 RH KB Snatch + OH Lunge (24/16kg) 40 Double Unders 1 minute Plank ...
13 Oct Monday, 14/10/19
A) Back Squat 12-10-8-8-8-8-8 B) 3rft: 25 KB Swings (24/16kg) 25 Situps ...
11 Oct Saturday, 12/10/19
"Open 20.1" 10 rft: 8 Ground-to-Overhead (43/29kg) 10 Bar-facing Burpees - 15 minute time cap ...
10 Oct Friday, 11/10/19
A) Alt E2M for 16 minutes: Odds: 6 LH Strict Presses (KB or DB) 6 RH Strict Presses (KB or DB) 8 Deadlifts 10 Toes-to-Bar Evens: 25/20 Calories B) AMRAP in 8 minutes: 5 Power Snatches (45/30kg) 10 Pushups 1 Rope Climb ...
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