Open Gym with April: 4 - 5pm Split Jerk 5 - 6pm Gymnastics (Core Strength and Muscle-Ups) WOD For time: 1000m Row 10 Muscle-Ups 100 Situps 10 Muscle-Ups 100 Double Unders 10 Muscle-Ups (Scaling options for Muscle-Ups - Jumping Bar M-Ups, Transitions) httpv://www.youtube.com/watch?v=zZZlUNAK-uQ...
A) Press 1 - 1 - 1 - 1 - 1 B) Push Press 3 - 3 - 3 - 3 - 3 C) Push Jerk 5 - 5 - 5 - 5 - 5 ...
2 x 10 minute AMRAPs A) 5 Pull-Ups (^Strict) 10 Ring Dips (^Strict) 30 Double Unders (2 D-Us = 1 rep) (^UB) B) 5 Front Squats (60/40kg) (^80/55kg) 10 Russian KB Swings (24/16kg) (^32/24kg) 15 Situps (^T2B) httpv://www.youtube.com/watch?v=eeZiHM7_V6M...
"CFT 2" (CrossFit Total 2) A) Clean 1RM B) Overhead Squat 1RM C) Bench Press 1RM ...
A) Snatch 3 - 3 - 3 - Each set is three single lifts, only pausing between reps to reset from the floor. B) 10 rounds for time: 3 Deadlifts (100/70kg) (^125/90kg) 6 Lateral Burpees (^Double Jump) httpv://www.youtube.com/watch?v=u_RzyIJi8qc...
Either solo or as a partner WOD “Morrison” 50-40-30-20-10 reps for time: Wall Ball (9/6kg) Box Jumps (24/20") Kettlebell Swings (24/16kg) - If working with a partner today you can divide the reps any way you choose, in any order, just get the reps done. ...
Alternating on the minute for 20 minutes: - 5 Push Presses (cleaned + optional 6 Dumbbell Power Snatches) - 10 Toes-to-Bar (+ optional 6 Pistols) 2011 Games httpv://www.youtube.com/watch?v=9d1mgSmTuXc...
For time: 1000m Row 5 Rope Climbs (LONG SOCKS!) 80 Double UNders 1000m Run 80 Double Unders 5 Rope Climbs 1000m Row (+ 30 Strict Pull-Ups Rx+) Trev and Amanda in Vegas ...
"CFT" (CrossFit Total) After an adequate warm up for each of the movements three attempts are made to find your max effort. A) Back Squat 1RM B) Press 1RM C) Deadlift 1RM Your "CrossFit Total" = Back Squat + Press + Deadlift ...
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