Daily WOD

A) AMRAP in 10 minutes: 20 Situps 20 Alt Dumbbell Snatches (20/15kg) 200m Run B) Partner WOD AMRAP in 10 minutes: Row for Cals - change on the rower every 20 cals - buy in of 5 Thrusters each at the start of every minute (45/30kg) ...

A) MOQ 15.1 AMRAP in 5 minutes: 5 Muscle-Ups 10 Cleans (Squat or Power. 70/48kg)   B) AMRAP in 5 minutes: 10m Farmer Carry 5 Pushups   C) AMRAP in 5 minutes: 5 Burpee Box Jumpovers (24/20") 10 OH Lunges (20/15kg) ...

A) Hang Snatch - tech B) Open 17.3 mod As far as possible in 20 minutes: 3 x 6 C2B Pull-Ups 6 Hang Snatches - start at 30/20kg - add 1 C2B Pull-Up to the sets and 10/5kg to the bar after every third round - if you reach failure on the snatch work back down...

A) Power Clean + Push Jerk + Hang Power Clean + Split Jerk - 12 minutes B) Rotating EMOM for 16 mins: 3 Cleans 50 D-U's 15 Wall Ball (9/6kg) 2 Rope Climbs ...

0 - 8:00   AMRAP 8 Box Jumps (30/24") 8 KB Swings (32/24kg) 8 Pull-Ups   8:00 - 16:00   EMOM   2 Strict Presses 4 Push Presses   - no racks   16:00 - 20:00   Continue AMRAP ...

A) Back Squat 3 x 5 x 80% B) For time: 27 Burpees then 21-15-9 Situps (^T2B) Pushups (^HSPU) ...

- Note: Weightlifting with Paige will recommence next week. 6, 7, 8am CrossFit "The Lyon" 5 rounds, each for time: 7 Cleans (75/52.5kg) 7 S2OH (75/52.5kg) 7 Burpee C2B Pull-Ups (6") - rest 2 minutes - Score = fastest + slowest rounds ...

- Note: Weightlifting classes with Paige will recommence next week. A) 5 rounds, not for time: 5 Bench Presses @ 75%+ 8m Handstand Walk (sub attempts in one minute, 8 HSPU, 30 sec HS hold) B) 5 rounds, each for time: 200m Row - rest 2 minutes - score = fastest + slowest rounds ...

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