7am Weightlifting 9.15am CrossFit Kids 6, 7, 8am CrossFit A) AMRAP in 20 minutes: 5 Burpees 5 Power Snatches (45/30kg) 5 Box Jumps (30/24") 5 OHS 5 Toes-to-Bar 5 Hang Snatches 200m Run or B) "Marston" AMRAP in 20 minutes: 1 Deadlift (183/127.5kg) 10 Toes-to-Bar 15 Bar-facing Burpees ...
Partner WOD AMRAP in 22 minutes: With a 20/15kg plate (^25/20kg) 15 Pushups each (toes on the plate) 8 OH Lunges (alt sets) 8 Weighted Squats (alt sets) 10 G2OH (alt sets) 40m Weighted Carry (alt) ...
A) E45S for 10 rounds: 2 High Hang Cleans Then B) In teams of 3 4500m Row - rotate every 300m or C) REMOM for 12 minutes: 10 Strict HSPU 10 Pistols (L) 10 Strict Pull-Ups 10 Pistols (R) ...
A) Deadlift 7-7-5-5-3-3-3-3-3 B) AMRAP in 7 minutes: 10 DB Snatches (LH) 10 DB Snatches (RH) 10 Toes-to-Bar 30 Double Unders ...
2 rounds for time: 40 Box Jumps (24/20") 30 Pull-Ups 20 Shoulder to Overhead (62.5/45kg) 400m Run 30 Pushups 20 Power Cleans (62.5/45kg) ...
A) Back Squat 7-7-5-5-3-3-3-3-3 B) AMRAP in 7 minutes: 10 Ring Dips 10 Weighted Step-ups (15/10kg plate. 24/20") 10 Hollow Rocks 30 Double Unders ...
7am Weightlifting 9.15am CrossFit Kids 6, 7, 8am CrossFit A) AMRAP in 25 minutes: 600m Run 20 Alt DB Snatches (20/15kg) 3 Rope Climbs or B) "Tiff" With a 25 minute cap: 2400m Run then AMRAP 11 Chest-to Bar Pull-Ups 7 Hang Cleans (70/50kg) 7 Push Presses (70/50kg) ...
All the best to Rod and the Queensland Masters League team defending the title on the Gold Coast. A) Partner WOD Synchro AMRAP in 10 minutes: 3,3 / 6,6 / 9,9 etc Burpee Box Jumpovers (24/20") Deadlifts (102/70kg) B) 5 x 10 DB Thrusters ...
A) Overhead Squat or Snatch Balance 6-6-4-4-2-2-2-2 B) Snatch - 15 minutes ...
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