Rotating OTM A) 4 Muscle-Ups - progressions and alternatives will be on the board B) 8 Hang Power Cleans C) 12/9 Cals ...
5pm today - regular class, no kids class a due to the school holidays. A) Snatch - 15 mins B) 3 rft: 400m Run 21 Situps 12 Snatches (45/30kg) ...
A) 5 rounds, not for time: 7 Deadlifts 10 Weighted Pushups - Deadlift @ approx 70% of 1RM - Increment weight on the Pushups B) For time: 500m Row 50 Wall Ball (9/6kg) - 7 min cap ...
"Fran" For time: 21-15-9 Thrusters (43/30kg) Pull-Ups ...
AMRAP in 20 minutes: 2 Cleans (60/40kg) (^80/55kg) 4 Toes-to-Bar (^Bar Muscle-Ups) 8 KB Swings (24/16kg) (^32/24kg) 16 Double Unders ...
A) Partner "McGhee" AMRAP in 30 minutes: 5 Deadlifts (125/90kg) 13 Pushups 9 Box Jumps (24/20") - alternate after each movement - if Pushups are tough share each set 4,5,4 or B) Partner "ZACK" AMRAP in 30 minutes: - "Zoe" - "Annie" - "Claudia" - "Karen" ...
A) For time (in any order): 400m Row 20 LH KB Snatches (24/16kg) 20 RH KB Snatches (24/16kg) 10 Alt TGU (24/16kg) 40 Wall Ball (9/6kg) - 10 minute time cap B) Back Squat 10 - 10 - 10 ...
CrossFit Kids 5pm (no adult class at this time) "Moore" AMRAP in 20 minutes: 1 Rope Climb 400m Run ME HSPU ...
A) EMOM for 10 minutes: Power Clean + Jerk B) AMRAP in 6 minutes: 5 DB Hang Power Cleans 5 DB Thrusters 10 Lateral Jumps https://www.youtube.com/watch?v=79Tcsg2Yac8...
Choose two out of the three options to Superset 1) Overhead Squat 10-8-8-8-6-6-6-6 2) Deadlift 10-8-8-8-6-6-6-6 3) Calories 20-16-16-16-12-12-12-12 ...
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