Daily WOD

A) Power Snatch 3 RM B) Press 5 RM C) AMRAP in 7 minutes: 1 Burpee 2 Situps 3 Squats 4 DB Power Snatch (20/15kg) (^use heavier DB or KB) https://www.youtube.com/watch?v=2zoqw560i3M...

Rotating EMOM for 30 minutes: A) 3 Power Cleans B) 30 second Row for Cals C) 5 Bar Muscle-Ups or 5 Pull-Ups + 5 Dips ...

6:00am, 8:00am CrossFit A) Overhead Squat 6 x 8 - off the deck B) For time: 5 rounds of: 4 Alt OH Lunges (24/16kg) 5 Burpee Box Jumps (24/20") Then 400m Run 5 rounds 0f: 4 Alt OH Lunges (24/16kg) 5 Burpee Box Jumps (24/20") 7:00am Barbell Free A) 6 x 200m Row B)  As above 7:00am Weightlifting    ...

A) EMOM for 10 minutes: 3 Deadlifts + 3 Chest-to-Bar Pull-Ups, Bar Muscle-Ups or Ring Muscle-Ups B) Alternating EMOM for 10 minutes: 50 Double Unders 10 SDHP or 3 Rope Climbs ...

A) E2M for 7 rounds 3 Pause Back Squats B) 20 rounds for time: 5 Situps 5 KB Swings (24/16kg) (^32/24kg) 5 Pushups (^Rings) ...

“Hammer ” 5 rounds for time: 5 Power Cleans (62.5/45kg) 10 Front Squats (62.5/45kg) 5 Jerks (62.5/45kg) 20 Pull-ups 90 Second Rest - compare to 15/08/15 In-house team comp. Scaled division. ...

A) Hang Snatch Pull 5 x 5 B) Hang Power Snatch 5 x 10 C) AMRAP in 7 minutes: 400m Run 50 Wall Ball (9/6kg) In-house team comp. Rx'd podium. ...

For time: Buy in - 33 Calorie Row Then 3 x 33 Double Unders 11 Deadlifts (80/55kg) 11 Toes-to-Bar 11 HSPU Cash out - 33 Burpees over the platform ...

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