CrossFit Kids 5pm (no adult class on at this time)
A)
Clean
3 RM
B)
REMOM x 5 rounds
5 Hang Power Cleans
3 Rope Climbs
15/12 Calories
5 – 10 Burpee Box Jumps (24/20”)
...
- Solo or Partner WOD
“Tiff”
With a 25 minute time cap:
2400m Run
Then AMRAP
11 Chest-to-Bar Pull-Ups
7 Hang Cleans (70/50kg)
7 Push Presses (70/50kg)
...
A)
15 minutes to find max load for the complex:
Power Snatch
Hang Power Snatch
OHS
Hang Power Snatch
Power Snatch
B)
For time:
10 Ring Dips
40 Box Jumps (24/20”)
10 Ring Dips
40 Calories
10 Ring Dips
40 Burpees (6")
...
CrossFit Kids 5pm (no adult class at this time)
Choose 2 of the following 3 options:
A)
E2M x 5 rounds
8 Dumbbell Bench Presses
8 Ring Rows
B)
E2M x 5 rounds
4 Power Cleans
4 Front Squats
C)
AMRAP in 10 minutes:
10 Calories
10 Crunches
10 sec HS Hold
100m Run
...
A)
Partner WOD
AMRAP in 5 mins:
5 Toes-to-Bar
5 Wall Balls (9/6kg)
- while one partner completes a round the other partner is performing a Bar Hang
B)
For time:
21 Deadlifts (102.5/70kg)
21 HSPU
200m Run
15 Deadlifts (102.5/70kg)
15 HSPU
200m Run
9 Deadlifts (102.5/70kg)
9 HSPU
200m Run
...
A)
Back Squat
1 x 5 x 50, 60, 70%
1 x 3 x 80, 85%
4 x 3 x 90%
B)
3 rft:
10 Situps
10 V-Ups
10 RKB Swings (32/24kg)
10 KB Swings (32/24kg)
40 Double Unders
- 9 minute time cap
...