6am, 8am CrossFit
Regional 16.3 and 16.4
16.3
For time:
104 Wall Ball (9/6kg to 10')
52 Pull-Ups
- 6 min cap
Rest 1 minute
16.4
4 rounds for time:
28 Pistols
15 Power Cleans (52.5/37.5kg)
- 10 min cap
7am Barbell Free CrossFit
as above, sub 15 alternating KB Power Cleans for the barbell
- also option to sub...
Partner WOD. All movements completed with one partner working and the other resting.
With a running clock
A)
For time:
400m Row (each)
Then sharing the reps in sets of 7s, 5s and 3s
21-15-9
Push Presses (50/35kg)
Box Jumps (24/20")
21-15-9
SDHP (50/35kg)
Pushups
- straight into
B)
AMRAP in 2 minutes:
3 Lateral Burpees (alternating)
...
2 x EMOM for 10 minutes
A)
1 Deadlift
30 second Plank
B)
5 Ring Dips
10 Situps
If you don't watch the whole video just watch from the 20:00 minute mark. It'll give you some perspective on Dave Castro and the passion he has for growing CrossFit as a global community...
A)
Hang Power Clean
- build to heavy sets of 5
B)
MQ 16.3
AMRAP in 15 minutes:
55 Double Unders
15 Chest-to-Bar Pull-Ups
5 Hang Power Cleans (70/47.5kg)
...
