Workout Of The Day

3 x 5 min AMRAPs A) 5 DL @ 70% 35 D-U B) 10 LH DB G2OH (1 x 20/15kg) 10 RH DB G2OH (1 x 20/15kg) 20 Pushups C) 20 Situps 20 Pull-Ups ...

6:00, 8:00am CrossFit Partner WOD "Luke" 400m Run 15 Clean and Jerks (70/50kg) 400m Run 30 Toes-to-Bar 400m Run 45 Wall Ball (9/6kg) 400m Run 45 KB Swings (24/16kg) 400m Run 30 Ring Dips 400m Run 15 Front Rack Lunges (70/50kg) 400m Run - Both partners complete the first and last run together. - 200m each for the other runs. - For the...

A) 4 rft: 50 Double Unders 10 Power Snatches (52.5/37.5kg) 15 Box Jumpovers (24/20") or B) 4 rft: 5 Muscle-Ups 10 Snatches (52.5kg/37.5kg) 15 Box Jumpovers (24/20") ...

A) Overhead Squat 7 - 7 - 7 - 7 - 7 B) Deadlift 7 - 7 - 7 - 7 - 7 https://www.youtube.com/watch?v=xsJJYHl8pVg...

AMRAP in 20 mins: 2 Muscle Cleans (45/30kg) 4 Presses (45/30kg) 6 Front Rack Lunges (45/30kg) 2 Bar Muscle-Ups 4 Burpees OTP 6 Toes-to-Bar ...

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...

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