A) Strict Press 3-3-3-3-3-3-3 then B) Push Jerk 3 x max reps at heaviest Strict Press weight or C) AMRAP in 15 minutes: 15 Push Jerks 15 Box Jumps (24/20") 15 Calories There'll be plenty of photos to come but here's a snippet of the action from the weekend. Super sub Dave stepped in to the Sold as...
We have three teams competing at the Allstars Alliance Qld Qualifier over the weekend. All the best to our two masters teams in the morning heats - Sold as Scrap and CFK WOD Chippers, and the young gun squad in the afternoon - Closet Eaters. It...
A) Power Snatch 3 RM B) "Isabel" For time: 30 Snatches (62.5/45kg) https://www.youtube.com/watch?v=ZNpBrJILAb0...
CrossFit Kids 5pm (no adult class on at this time) A) For time: 800m Run 50 Pushups (^+5 Rope Climbs) 30 DB Power Snatches (alt. 20/15kg) 800m Run 50 Box Jumps (24/20") (^+5 Rope Climbs) 30 DB Power Snatches (alt. 20/15kg) or B) As above (half reps) + E90S x 6 3 Deficit Deadlifts ...
With a 20 minute time cap: 800m Row Then AMRAP 5 C2B Pull-Up + Toes-to-Bar (^M-Up) 10 Weighted Lunges (24/16) (^32/24) 10 KB Swings (24/16kg) (^32/24) 50 Double Unders ...
A) Back Squat 7 x 4 @ 80 - 85% (20 mins) Then B) Weighted Pull-Up 7 x 4 or C) Ring Rows 5 x 10 ...
Running "DT" 5 rft: 12 Deadlifts (70/47.5kg) 9 Hang Power Cleans (70/47.5kg) 6 Push Jerks (70/47.5kg) 400m Run ...
5 rft: 15 Deadlifts (70/50kg) 200m Run 2 Rope Climbs (wear shin protection) 20 Alt DB Snatches (20/15kg) 15 Pull-Ups ...
A) OHS 5-5-5 B) Snatch Balance 3-3-3 C) Hang Snatch 1-1-1 - subs for no overhead A) Front Squat B) Hang Power Clean C) Hang Clean ...
CrossFit Kids - 5pm. (no adult class on at this time) REMOM x 5 1) 5 Strict Presses 5 Ring Rows 2) 5 KB Power Cleans (2 x KB) 6 Alt Lunges 3) 100m Run 5 Wall Balls (go heavier or higher than normal) 4) 10 Bench Dips 5) Rest or 10/8 Calories ...
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