Daily WOD

"Rich" For time: 13 Snatches (70/50kg) Then 10 x 10 Pull-Ups 100m Run Then 13 Cleans (70/50kg) ...

A) Clean Complex Clean Pull Hang Power Clean Power Clean B) REMOM for 18 minutes 3 Power Cleans 50 Double Unders 12/9 Cal Row ...

For the next five weeks there will be a separate leg strength program running as well as the regular program. This will be posted at the gym. It is advisable that only well conditioned members take on the full program. It will be different to recent weeks...

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   ...

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