A) "Fran" For time: 21 - 15 - 9 Thrusters (43/30kg) Pull-Ups or B) Heavy "Fran" For time: 15 - 12 - 9 Thrusters (61/43kg) Strict Weighted Pull-Ups (20/15kg) or C) Double "Fran" For time: 2 x 21 - 15 - 9 Thrusters (43/30kg) Pull-Ups httpv://www.youtube.com/watch?v=tdvpP64JRbA...
A) Power Clean 2RM B) Power Clean Ladder @60% of 2RM Minute #1 - 1 Power Clean Minute #2 - 2 Power Cleans Minute #3 - 3 Power Cleans etc Continue for as long as you are able to complete the required number of Power Cleans within the minute. Flashback to the 2010 CrossFit...
For time: 1000m Row 30 Snatches (35/25kg) 80 Double Unders 20 Snatches (52.5/35kg) 40 Box Jumps (24/20") 10 Snatches (70/45kg) - Snatches may be full or power ...
A) Weighted Dips 10 - 8 - 6 - 4 - 2 - 2 - 2 B) Sumo Deadlift 5RM httpv://www.youtube.com/watch?v=hg_r_LPVMVM...
A) Tabata couplet - alternate movements for 8 cycles. Double Unders Overhead Lunges (20/15kg) B) 4 rounds. Score is the slowest of any of the 4 rounds. 20 Toes-to-Bar 20 Kettlebell Swings (24/16kg) 20 Pushups Rest 2 minutes between rounds. ...
A) Thruster 10 - 8 - 6 - 4 - 2 - 2 - 2 B) Games Open 12.5 (also 11.6) Incrementing AMRAP in 7 minutes: 3,3 / 6,6 / 9,9 / 12,12 etc Thrusters (45/30kg) Chest-to-Bar Pull-Ups httpv://www.youtube.com/watch?v=bW8zg8g0-SA...
A) Deadlift 10 - 8 - 6 - 4 - 2 - 2 - 2 B) "Diane" For time: 21 -15 - 9 Deadlifts (102.5/70kg) HSPU httpv://www.youtube.com/watch?v=NEnxB3EF6cE...
A) Front Rack Lunges 6 - 6 - 6 - 6 - 6 - 6 (off the deck) B) Bench Press 5 - 5 - 5 - 5 - 5 httpv://www.youtube.com/watch?v=TY-nw4nQj5M&list=PLdWvFCOAvyr24PEtXVHTo7cX2JXnakBix...
All workouts are for time. You may choose to do 1, 2 or 3 workouts in any order. If you are doing more than one workout rest 2 minutes between each one. If you are not completing the workouts as Rx'd then the following time...
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