Weightlifting 7 - 9pm
A)
Clean
3-3-3-3-3
B)
For time:
21-15-9
Power Cleans (45/30kg) (^62.5/45kg)
HR Pushups (^HSPU)
or
C)
12 - 9 - 6
Power Cleans (100/70kg)
Deficit HSPU (6/3")
...
CrossFit Kids 5pm (no adult class at this time)
A)
Superset
8-8-8-6-6-6-4-4-4
Deadlift
Bench Press
B)
AMRAP in 8 minutes:
2 DB Renegade Rows (2 x 20/15kg)
4 DB Hang Power Cleans
4 DB Thrusters
20 Double Unders
20 Bicycles (L+R=2)
...
A)
0 - 10:00
Bicouplet 2
For time:
12-9-6
Snatches (61/40kg)
Bar Muscle-Ups
B)
10:00 - 20:00
Bicouplet 1
For time:
21-15-9
Snatches (40/25kg)
C2B Pull-Ups
or
C)
"Viola"
AMRAP in 20 minutes:
400m Run
11 Power Snatches (45/30kg)
17 Pull-Ups
13 Power Cleans (45/30kg)
...
CrossFit Kids 5pm (no adult class)
A)
Hang Power Snatch
+
OHS
+
Snatch
- 20 minutes
B)
Incrementing AMRAP in 7 minutes:
DB Thruster (2 x 15/10kg)
Burpee Box Jump (24/20")
Farewell Will, all the best up in the top end.
...