Daily WOD

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 ...

6:00, 8:00am CrossFit "Rankel" AMRAP in 20 minutes: 6 Deadlifts (102.5/70kg) 7 Burpee Pull-Ups 10 KB Swings (32/24kg) 200 m Run 7:00am Barbell Free CrossFit AMRAP in 20 mins: 6 Toes-to-Bar 7 Burpee Pull-Ups 10 KB Swings (24/16kg) 200 m Run 7:00am Weightlifting ...

Alternating EMOM Odds: 10-9-8-7-6-5-4-3-2-1 Power Cleans* 1-2-3-4-5-6-7-8-9-10 Hand Release Pushups Evens: 10-9-8-7-6-5-4-3-2-1 Front Squats* 1-2-3-4-5-6-7-8-9-10 Hand Release Pushups * add weight each round ...

A) Press 1 - 1 - 1 - 1 - 1 B) Push Press 3 - 3 - 3 - 3 - 3 C) Push Jerk 5 - 5 - 5 - 5 - 5 https://www.youtube.com/watch?v=Nx1ytBh6kgU...

A) AMRAP in 10 minutes: 5 Power Snatches (40/30kg) (^55/40kg) 10 Wall Ball (9/6kg) 15 Double Unders (^30) B) AMRAP in 10 minutes: 5 Toes-to-Bar (^Muscle-Ups) 10 Pushups 15 Russian Kettlebell Swings (24/16kg) (^32/24kg) />...

A) Hang Power Clean 8 RM B) Alt EMOM for 14 minutes: - 4 Hang Power Clean and Jerks @80% of 8RM - 4 Box Jumps (32/28") + 8 OH Lunges (20/15kg) ...

For time 5 rounds of: 8 Thrusters (45/30kg) (^60/40kg) 8 Lateral Burpees 8 Chest-to-Bar Pull-Ups Then 2km Run ...

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