Daily WOD

7am Weightlifting 6, 7, 8am CrossFit A) "Eva" 5 rft: 800m Run 30 KB Swings (32/24kg) 30 Pull-Ups - Scaling: Half "Eva" 3 rounds for time AMRAP in 30 minutes or B) "Nicole" AMRAP Pull-Ups in 20 mins: 400m Run Max effort Pull-Ups ...

For time: 50 Box Jumps (30/24") 50 SDHP (45/30kg) 50 Knees-to-Elbows 50 Wall Ball (9/6kg) 50 Burpees (6") ...

3 x 7 minute stations A) Groups of 3 2 Clusters (60/40kg) (^80/55kg) 1 Rope Climb - Indian file B) 500m Row Then AMRAP 5 Pushups 10 Double Unders 5 HSPU 10 Double Unders 5 Ring Dips 10 Double Unders C) Groups of 3 Prowler (10m) https://www.youtube.com/watch?v=ey3vjjCKcTg...

(A+B) or C A) OHS 10-9-8-7-6-5-4-3-2-1 B) Deadlift 3-3-3-3 - reset grip for each rep - no dumping C) "Nancy" 5 rft: 400m Run 15 OHS (45/30kg) or "Naughty Nancy" 4 rft: 600m Run 25 OHS (62.5/45kg) ...

S1 (20 minutes) Hang Power Snatch 8-8-6-6-4-4-4-4 S2 (8 minutes) Front Squat 1 RM M1 (20 minute cap) For time: 100 Double Unders buy in 5 x 18 Hang Power Snatches (40/30kg) 26 Lunges (13/13) 250m Row cash out M2 AMRAP in 8 minutes: 2 Wall Climbs (^4/2") 4 Front Squats (40/30kg) (^65/45kg) 8 Toes-to-Bar   ...

7am Weightlifting 6, 7, 8am CrossFit "Hidalgo" For time: 3200m Run - 2 minute rest 20 Cleans (62.5/45kg) 20 Box Jumps (24/20") 20 OH Lunges (20/15kg) 20 Box Jumps 20 Cleans - 2 minute rest 3200m Run Scaling: 1. Partner WOD 50/50 2. Half "Hidalgo" (no rest) 3. Half Run "Hidalgo" ...

"Tabata Barbell" For total reps: Deadlift (85/60kg) Hang Power Cleans (60/40kg) Front Squats (40/30kg) Push Press (30/20kg) - rest one minute between movements ...

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