7am Weightlifting 6, 7, 8am CrossFit A) Open 12.5 AMRAP in 7 minutes: 3,3 / 6,6 / 9,9 etc Thrusters (45/30kg) C2B Pull-Ups B) AMRAP in 15 minutes: 80 Double Unders 40 Situps 20 DB Pushups (2 x 20/15kg) 10 DB Kickback Burpee Deadlifts (2 x 20/15kg) Froning: 162 (18s + 21 Thrusters + 14 Pull-Ups). Bailey: 156 (18s...
A) 5 x Complex 1 Press 3 Push Presses 5 Push Jerks B) Partner WOD AMRAP in 12 minutes: A - 20 Cal Row B - 20 Box Jumps A - 20 RKBS B - 20 Lunges A - 20 Second Tuck Support B - 20 Squats - both partners complete A and B before moving on ...
A) Barbell complex Power Snatch + Hang Power Snatch + OHS + Snatch B) 4 rounds, not for time: 8 Front Squats 6 Muscle-Ups 4 Deadball ots or 8 Front Squats 6 Strict Pull-Ups 4 x 10m Farmer Carry - Front Squats off the deck ...
For time: 800m Row 5 x 200m Run 10 LH KB HPS (24/16kg) 10 RH KB HPS (24/16kg) 10 Box Jumpovers (24/20") 80 Wall Ball (9/6kg) ...
3/2/1 Rope Climbs or 5/4/3 Muscle-Ups or 8 SDHP 8 Burpee Box Jumps (24/20") 8 KB Swings or 12/9 Cal Row/Bike 4 Deadlifts Rest ...
A) Open 13.4 AMRAP in 7 minutes: 3,3 / 6,6 / 9,9 etc G2OH (62.5/45kg) Toes-to-Bar B) AMRAP in 15 minutes: 80 Double Unders 400m Run 2 Rope Climbs 10 HSPU ...
7am Weightlifting 6, 7, 8am CrossFit A) "Klepto" 4 rft: 27 Box Jumps (24/20") 20 Burpees 11 Cleans (65/45kg) - Click here to compare to 11/06/15 or B) "T.U.P" 15-12-9-6-3 reps for time: Power Cleans (62.5/45kg) Pull-Ups Front Squats (62.5/45kg) Pull-Ups (sub Box Jumps or Burpees to reduce Pull-Up volume) - Click here to compare to 05/04/16 ...
A) AMRAP in 10 minutes: 6 Hollow Rocks 8 DB Power Cleans (2 x 20/15kg) 10m DB Lunge Walk (2 x 20/15kg) 12 Grasshoppers (L+R = 2) B) AMRAP in 10 minutes: 6 V-Ups 8 Pushups 10 Wall Ball (9/6kg) 12 Cal Row https://www.youtube.com/watch?v=NewivK4Tk4c...
A) 15 minutes to find 1RM of the complex Power Clean Hang Clean Cluster Jerk B) Back Squat 8-6-6-4-4-4 ...
