Daily WOD

Alternating EMOM A) 0:00 - 6:00 200m Run 15 Russian Twists (L+R=1. 9/6kg) B) 6:00 - 12:00 30 second Hanging Tuck 10/7 Strict Ring Dips C) 12:00 - 18:00 45 second Plank 20 Box Jumps (24/20") D) Rest 3 minutes, then incrementing AMRAP in 7 minutes: 2 Power Snatches (40/25kg) (^60/40kg) 2 Pushups (^HSPU) 4 Power Snatches 4 Pushups (^HSPU) etc. ...

A) Barbell Complex for total load across five sets. Clean Hang Clean Front Squat Jerk Then B) Strict Pull-Ups (^C2B) 10 - 10 - 10 - 10 or C) 4 x max Muscle-Ups (^Strict) ...

For time: 20 Double Unders 20 Situps 20 Goblet Squats (24/16kg) 20 Double Unders 20 Situps 20 Alt KB Snatch (24/16kg) 20 Double Unders 20 Situps 20 Weighted Stepups (24/16kg) 20 Double Unders 20 Situps 20 Pull-Ups 20 Double Unders 20 Situps 20 Box Jumpovers (24/20")  ...

A) E3M for 6 rounds 8 Back Squats @ 75 - 80% B) "Open 11.3" AMRAP in 5 minutes: 1 Clean (75/50kg) 1 Jerk (75/50kg) Compare to 12/11/15 https://www.youtube.com/watch?v=tYySzP8-A1A...

Partner WOD. For all movements, one person works while the other rests. 0:00 - 15:00 For time: 200 Double Unders 100 Toes-to-Bar 50 Burpees to Plate - Share the reps equally. Complete all reps of one movement before moving on to the next. 15:00 - 25:00 For time: 4 x 400m Run - Alternate. i.e....

6am, 8am CrossFit - 10 minute time cap for each workout. A) For time: 21 - 15 - 9 KB Thrusters (2 x 24/16kg) Ring Pull-Ups B) 3 rounds for time: 80 Double Unders 20 Power Snatches (45/30kg) 7am Barbell Free CrossFit As above. Sub 20 Alt Dumbbell Snatches (1 x 20/15kg) + 20 Toes-to-Bar for Power...

A) Dips 10-10-10-10 B) For time: 1000m Row 40 Situps 40 RKB Swings (24/16kg) (^32/24kg) 1000m Run ...

“Blake” 4 rounds for time: 30m Walking OH Lunge (20/15kg) 30 Box Jumps (24") 20 Wall Ball (9/6kg) 10 HSPU - Compare to 20/06/14 Focus. ...

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