A)
Complex for max load
3 Push Jerks
3 Pause Front Squats
- 2 second pause in squat
B)
5 rft:
9 DB Thrusters*
9 Toes-to-Bar
* Holding two dumbbells (20/15kg), every 3 reps =
1 LH Thruster
1 RH Thruster
1 Reg. Thruster
...
With a 12 minute time cap, for time:
A)
800m Row
40 Box Jumps (24/20")
30 Hang Power Cleans (52.5/35kg)
20 HSPU
10 Power Snatches (52.5/35kg)
B)
EMOM x 7
3 Snatches
https://www.youtube.com/watch?v=8QeUid89vKw...
CF Kids 5pm
WOD
Rotating E2M for 3 rnds
A)
50 Double Unders
10 Strict Alt DB Presses
B)
20 Wall Ball
20 Situps
C)
50 Double Unders
15 KB Swings
D)
10 Ring Dips
20 OH Lunges
E)
10 Cal Row or Air Dyne
20 Second L-Sit
https://www.youtube.com/watch?v=c-M86UfQ1lU...
7am Weightlifting with Krusher
9.15am CrossFit Kids
6, 7, 8am CrossFit
A)
Running "DT"
5rft:
400m Run
12 Deadlifts (70/47.5kg)
9 Hang Power Cleans
6 Push Jerks
or
B)
"Open 14.5"
For time:
21-18-15-12-9-6-3
Thrusters (43/30kg)
Bar-Facing Burpees
Thanks Alex and his team from E and A Sinitsky Painting Solutions for freshening up the gym with some much needed brightness and colour,...