8am class only for the Ekka show holiday tomorrow. (no other classes)
A)
Back Squat
1 x 3 x 50, 60, 70%
2 x 2 x 80, 85, 90%
2 x 1 x 95%
B)
Split Jerk
2-2-2-2-2
...
*Members note that there will be an 8am class only for the Ekka public holiday on Wednesday
- 5 intervals for total rounds
- 90 seconds rest between intervals
- pick up from where you left off in the previous interval
AMRAP in 4 minutes:
3 Strict HSPU
6 RKBS (32/24kg)
12...
A)
"Fran"
For time:
21-15-9
Thrusters (43/30kg)
Pull-Ups
B)
Partner WOD
AMRAP in 12 minutes:
100m Run
5 Burpees
10 Situps
(+ Double Unders)
- Relay style, round for round.
- Partner B completes as many Double Unders as possible while Partner A is running then rests while they complete the Burpees and Situps.
...
CrossFit Kids class at 5pm. (no other class at this time)
A)
Deadlift
1 x 3 x 60%
2 x 3 x 70%
2 x 3 x 80%
3 x 3 x 85%
Then
B)
Bench Press
1 x 3 x 60%
2 x 3 x 70%
2 x 3 x 80%
3 x 3 x 85%
or
C)
Alt EMOM...
A)
"Marco"
3 rft:
21 Pull-Ups
15 HSPU
9 Thrusters (62.5/45kg)
- 15 minute time cap
B)
For time:
50-40-30-20-10
Double Unders
25-20-15-10-5
Situps
10-8-6-4-2
Front Rack Lunges (62.5/45kg)
- 15 minute time cap
...