A) Power Clean and Jerk 8 x 2 @ 80%+ of Jerk 1RM - 20 minutes to build up and complete the sets B) Front Squat 4 x 4 @ 80%+ of Front Squat 1RM - 20 minutes to build up and complete the sets [vc_row...
A) Weightlifting Or B ) 0 – 10:00 Practice skills/warm up for the workout AMRAP A) 10:00 – 14:00 5 Wall Balls (9/6kg) 25 Double Unders B) 17:00 – 21:00 10 KB Swings (24/16kg) 1 Lap of Carpark C) 24:00 – 28:00 7 Toes-to-Bar (^UB) 3 Strict HSPU (^deficit) D) 31:00 – 35:00 2...
50 rft: 1 Power Snatch (60/42.5kg) 2 Overhead Squats 3 Bar-facing Burpees - partner WOD - you go, I go, round for round. ...
- reminder to registered athletes to submit your scores for 22.1 before the deadline this morning. A) Alt E90S x 4 rounds 8 Deadlifts 30 - 80 Double Unders B) With a 12 minute time cap: 800/600m Then AMRAP 5 Bar Muscle-Ups (sub 5 Strict Pull-Ups +...
Yoga 7pm A) Alt E90S x 5 rounds 8 Push Presses 15 – 20 Calories B) AMRAP in 15 mins: 10 KB Front Rack Lunges (1 x 24/16kg) 20 Situps 10 Pushups 20 RKB Swings (24/16kg) [vc_gallery type="image_grid" images="27885" img_size="full" column_number="2" grayscale="no"...
- The gym will be open from 5.30am. We'll run 15 minute heats for the Open workout as soon as there's a group ready to go. - There will be another 15 minute workout on the board if you...
The CrossFit Open 2022 begins tomorrow (Friday). There will be a regular workout scheduled on Fridays and you will also have the option of doing the Open workout. The full Saturday morning session will be dedicated to the...
A) Power Snatch 8 x 2 @ 80%+ of Snatch 1RM - 20 minutes to build up and complete the sets B) Back Squat 4 x 4 @ 80%+ of Back Squat 1RM - 20 minutes to build up and complete the sets [vc_row css_animation="" row_type="row"...
A) Bench Press 10 x 3 B) 5 rft: 10 Weighted Stepups (9/6kg) 10 SDHP (30/20kg) (^45/30kg) 10 Wall Balls (9/6kg) ...
Rotate E2M x 5 rounds (30 minutes) A) 10 KB Swings 30 - 60 Double Unders B ) 5 Burpee Box Jumpovers (24/20”) 10 Toes-to-Bar 5 Burpee Box Jumpovers C) Max Calories in 1 minute [vc_gallery type="image_grid" images="27840" img_size="full" column_number="2" grayscale="no"...
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