7.30am
WEIGHTLIFTING - Snatch Balance
Games Open 11.4
Complete as many rounds and reps as possible in 10 minutes of:
60 Bar-facing burpees
30 reps Overhead squat, 55 /40kg
10 Muscle-ups
8.30am
"Nicole"
In 20 mins complete as many pull-ups as possible.
400m run
Max reps pull-ups
Post score to comments.
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15 minute incrementing ladder:
Bar facing burpee
Power Clean 55/40kg
Pull Up
Dip
Complete 1 rep of each exercise in the first round, complete 2 reps of each exercise in the second round, and so on incrementing by 1 rep per exercise every round thereafter for 15 minutes.
Post number of...
"Fran"
21-15-9
Thrusters 42.5/30kg
Pull-ups
Post time to comments.
Commando Steve Willis does "Fran"
httpv://www.youtube.com/watch?feature=player_embedded&v=h3KR1t8D6dw
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CROSSFIT KING
Class Schedule
MONDAY
TUESDAY
WEDNESDAY
THURSDAY
FRIDAY
SATURDAY
6am
6am
6am
6am
6am
7.30am
8.30am
9.30am
9.30am
9.30am
5pm
5pm
6pm
6pm
6pm
6pm
Note that the 7.30am class on Saturday is specifically a Weightlifting class. We will cover the fundamentals of weightlifting at this time as well as give you a good workout which will help to deliver improved performances in the other CrossFit WODs.
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CrossFit Games Open 11.3
Complete as many rounds and reps as possible in 5 minutes of:
75kg/50kg Squat clean
75kg/50kg Jerk
7.30am Weightlifting
8.30am Mystery WOD
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