10 rft: 2 Wall Climbs (sub 8 Alt Toe Taps or 12 Shoulder Taps) 10 Situps 2 Rope Climbs (sub 10 Bent Over Rows) 10 Alt DB Snatches (20/15kg) - 30 minute time cap [vc_gallery type="image_grid" images="25777"...
A) "Luce" 3 rft: 1km Run 10 M-Ups (sub 25 Pull-Ups) 100 Squats (scale reps, 3 minutes max per round) or B) QF 21.3 For time: 120 Wall Balls (9/6kg) 120 Calories Rx’d – straight through Scaled – partition as required + extra 5 x 10 DB Bench Press [vc_row css_animation="" row_type="row" use_row_as_full_screen_section="no" type="full_width"...
A) Power Snatch 6-6-6-4-4-4-2-2-2 - If your plan is to follow up with QF 21.5 use this time to build to starting weight then B) QF 21.5 For time: 9-6-3 Snatches (83/61kg) Burpee Box Jumpovers (30”) Or C) Alt EMOM x 12 minutes: 5 – 10 Deadlifts 5 – 10 Burpee Box Jumps [vc_row...
A) Back Squat 5 x 5 x 70% B) AMRAP in 15 minutes: 5 Pushups 5 V-Ups 10 Double Unders 6 Pushups 6 V-Ups 15 Double Unders 7 Pushups 7 V-Ups 20 Double Unders etc… ...
A) Clean and Jerk 3-3-3-2-2-2-1-1-1 B) 3 rft: 20 Front Rack Lunges (40/25kg) 20 SDHP (40/25kg) ...
For time: 75 Calories (800m Run – 4 x 200) 60 Box Jumps (24/20”) 45 RKBS (32/24kg) 30 Goblet Squats (32/24kg) 15 Burpees - starting on the 0:00, E2M complete 10 HSPU (DB Strict Presses) - 25 minute time cap [vc_row css_animation="" row_type="row" use_row_as_full_screen_section="no" type="full_width" angled_section="no"...
A) Muscle-Ups - progressions and skill work or Alt EMOM x 16 minutes: Odd minutes 1 to 5 Muscle-Ups (^strict) (sub Pull-Ups or transitions) Even minutes 10 to 15 Calories B) AMRAP in 8 minutes: 40 Wall Balls 40 Pushups [vc_gallery type="image_grid" images="25736" img_size="full" column_number="2"...
A) Snatch 3-3-3-2-2-2-1-1-1 B) 3 rft: 20 Box Stepovers (24/20") (^20/15kg) 10 Deadlifts (100/70kg) (^125/90kg) ...
A) E45S x 10 rounds 2 Hang Power Cleans B) AMRAP in 12 minutes: 4 Hang Power Cleans 8 Strict Hanging Knee Raises (^Strict Hanging Leg Raises) 16 Lateral Plate Jumps ...
public holiday, morning classes only. - 7am – Legends + 8am – CrossFit 9.30am – CrossFit Partner or solo AMRAP in 30 minutes: 4 x 40 Double Unders 10 Front Squats (50/35kg) 800m Run 4 x 10 Toes-to-Bar 10 S2OH (50/35kg) 800m Run [vc_gallery...
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