A)
"Holleyman"
30 rounds for time:
5 Wall Ball (9/6kg)
3 HSPU
1 Power Clean (102.5/70kg)
or
B)
30 rounds for time:
5 Hang Power Cleans (30/20kg)
3 Thrusters (30/20kg)
1 Muscle-Up
- 30 minute time cap
...
A)
AMRAP in 4 minutes:
40 sec HS Hold
30 Double Unders
40 sec Bar Hang
30 Double Unders
B)
For time:
5 rounds of “Cindy”* + 50 DB Snatches (20/15kg)
4 rnds + 40 DB Sn.
3 rnds + 30 DB Sn.
2 rnds + 20 DB Sn.
1 rnd + 10 DB Sn.
* 1 round...
4pm CrossFit
5pm CrossFit Kids only
6pm CrossFit
A)
10 minutes to build to a heavy Clean
B)
EMOM x 20
Odds
3 Pause Front Squats @ 60 - 70 %
Alternate on Evens
10 – 15 Calories
5 – 10 Dips
...
Alt E4M x 8
A)
4 Turkish Getups (2L, 2R)
100m Run
4 Turkish Getups (2L, 2R)
100m Run
(sub 8 Ring Rows per set of TGU)
B)
8 DB Bench Presses
12 Box Jumps (24/20”)
16 V-ups
...
A)
ML 19.4
For time:
2-4-6-8-10-12-14-16-18-20
Thrusters (40/30kg)
50-45-40-35-30-25-20-15-10-5
Double Unders
- 20 minute time cap
Then
B)
Deadlift or Pull-Ups
10 – 10 – 10
...
A)
AMRAP in 6 minutes:
200m Row
15 KB Swings (24/16kg)
10m HS Walk (2x5m)
or
Lunge Walk (24/16kg)
B)
AMRAP in 6 minutes:
20 Toes-to-Bar
15 Pushups
10 Wall Ball (9/6kg)
C)
EMOM x 6
5 Hang Muscle Cleans
5 Strict Presses
...
- Solo
- Partner: share work 50/50
"Cerberus"
For time:
800m Run
30 Power Cleans (62.5/45kg)
10 Bar-facing Burpees
800m Run
20 Power Cleans (85/62.5kg)
20 Bar-facing Burpees
800m Run
10 Power Cleans (102.5/70kg)
30 Bar-facing Burpees
...
A)
0 – 10:00
Find max weight for the complex:
1 Power Snatch
+
2 Hang Snatches
+
3 OHS
B)
10:00 – 20:00
AMRAP
20 SDHP (45/30kg)
20 Pushups
80 Double Unders
...
