6am, 8am A) Thruster 5-5-5 B) "Open 12.5" (also 11.6) AMRAP in 7 minutes: 3 Thrusters (45/30kg) 3 Chest-to-Bar Pull-Ups 6 Thrusters 6 Chest-to-Bar Pull-ups etc. 7am For time: 50 Pull-ups 400m Run 21 Dumbbell Cleans (2 x 15/10kg) 800m Run 21 Dumbbell Cleans 400m Run 50 Pull-ups NO WEIGHTLIFTING CLASS TODAY Pink towel for the toughest workouts ...
"CrossFit Total 2" Bench Press 1RM Overhead Squat 1RM Clean 1RM Tash ...
With a 10 minute time cap for each: A) For time: 1000/800m Row Then 50-40-30-20-10 Double Unders 10-10-10-10-10 Pistols B) 4 rounds for time: 20 Box Jumps (24/20") 20 Toes-to-Bar Simon M ...
A) AMRAP in 18 minutes: 200m Run 9 Deadlifts (90/60kg) 6 Burpee Box Jumps (24/20") 12 Box Dips or B) "Barraza" AMRAP in 18 minutes: 200m Run 9 Deadilfts (125/85kg) 6 Burpee Bar Muscle-Ups Bec P ...
A) Snatch Grip Split Jerk - From behind the neck - 15 minutes to work up to heavy singles - This will be a useful skill for Friday B) Front Rack Lunge 5 x 10 (1 set = 5 x L, 5 x R) James M ...
For time: 800m Run 4 x 25 Thrusters (25/15kg) 25 Pushups 25 Situps 800m Run Gruzz ...
6am, 8am "Open 11.5" AMRAP in 20 minutes: 5 Power Cleans (65/45kg) 10 Toes-to-Bar 15 Wall Ball (9/6kg) 7am AMRAP in 20 minutes: 400m Run 5 Wall Climbs 10 Toes-to-Bar 15 Wall Ball (9/6kg) 7am Weightlifting https://www.youtube.com/watch?v=bTgJx2b6FQw...
A) Deadlift 7-7-5-5-3-3-3-1-1-1 B) Weighted Pull-Up 1 RM or 7 x 3 https://www.youtube.com/watch?v=RT_LJa6KQIY...
Tabata Thursday - For total reps - 5 stations - 8 cycles per station - Each cycle = 20 seconds of work followed by 10 seconds of rest - 30 seconds to transition between stations Row (Cals) KB Lunge Walk (1 x 24/16kg. 1 metre = 1 rep) Pushups SDHP (35/25kg) Situps https://www.youtube.com/watch?v=IbnevP64ajQ...
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