Daily WOD

A) Front Squat 4 x 8 6 x 4 B) AMRAP in 7 minutes: 10 Pushups 10 Toes-to-Bar 10 Burpees 60 Double Unders ...

A) "Luce" 3 rft: 1km Run 10 Muscle-Ups 100 Squats or B) 3 rft: 1km Run 25 C2B Pull-Ups 25 Box Jumps (24/20") ...

Rotating EMOM for 24 mins: 2 Rope Climbs (must have shin protection) 4 Hang Cleans 6 DB Burpee DL 8 HSPU ...

A) Clean and Jerk 5 RM - re-grip every rep   B) Deadlift 12-12-12 - should be heavier than the 15s from last week ...

A) Power Snatch - 12 mins to work heavy singles B) For time: 20 Wall Ball (9/6kg) 20 Pull-Ups 20 Power Snatches (50/30kg) 30 Wall Ball 30 Pull-Ups 15 Power Snatches (60/40kg) 40 Wall Ball 40 Pull-Ups 10 Power Snatches (70/50kg) ...

A) Split Jerk 8 x 4   then   B) Front Rack Lunge 4 x 8   or   C) AMRAP in 12 minutes: 7 Box Jumps (30/24") 7 KB Swings (32/24kg) 7 Goblet Lunges (32/24kg) 7 V-Ups ...

A) Back Squat 4 x 8 6 x 4 B) AMRAP in 7 minutes: 5 Pushups, 10 Double Unders 5 Pushups, 5 Toes-to-Bar, 20 Double Unders 5 Toes-to-Bar, 5 Burpees, 20 Double Unders 5 Burpees, 10 Double Unders ...

For time: 400m Run 20 Power Snatches (50/30kg) 600m Run 15 Power Snatches (60/40kg) 800m Run 10 Power Snatches (70/50kg) ...

With CrossFit Kids taking a break for a couple of weeks Thursday 5pm will be an Open Gym session. 2 x 10 minute AMRAPs A) 30 Double Unders (^50) 10 DB Stepups (20") (2 x 15/10kg) (^20/15kg) 5 Pull-ups (^Strict) B) 15 Situps (^T2B) 10 Russian KB Swings (24/16kg) (^32/24kg) 5 Front Squats (60/40) (^80/55kg) ...

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