Alt EMOM for 10 mins:
A)
8 KB Cleans (2 x KB)
8 Strict Pull-Ups
B)
40 sec. Row (for mtrs)
40 sec. Pushups
C)
40 sec. D-U (for reps)
8 Hollow Rocks + Plank or Tuck Support to 40 sec.
CrossFit King - five years ago when there isn't a pair of Nanos in...
A)
Clean and Jerk
- 20 minutes to work on technique and build to a heavy single.
B)
"Grace"
For time:
30 Clean and Jerk (62.5/45kg)
https://www.youtube.com/watch?v=PRlJWcPzg-8...
- Please note that there is no weightlifting class on today (Saturday).
Solo or Partner WOD.
Partners share the workload 50/50.
6:00, 8:00am CrossFit
"Hollywood"
2km Run
22 Wall Balls (9/6kg)
22 Muscle-Ups
22 Wall Ball (9/6kg)
22 Power Cleans (85/60kg)
22 Wall Balls (9/6kg)
2km Run
7:00am Barbell Free CrossFit
As above. Sub:
22 C2B Pull-Ups + 22 Ring...
A)
EMOM for 10 minutes:
2 Hang Power Snatches @ 75%+
or
6 Hang Power Snatches @ 40%+
B)
For time:
21 - 15 - 9
Deadlifts (100/70kg) (^125/90kg)
Bar Facing Burpees
...