6:00, 8:00am CrossFit "Open Test" AMRAP in 20 minutes: 50 Wall Ball (9/6kg) 50 Double-Unders 40 Box Jumps (24/20") 40 Toes-to-Bar 30 Chest-to-Bar Pull-Ups 30 Burpees (6" target) 20 Power Cleans (65/45kg) 20 Jerks (65/45kg) 10 Power Snatches (65/45kg) 10 Muscle-Ups - compare to 24/01/15 7:00am BBF CrossFit 50 Wall Ball (9/6kg) 50 Double-Unders 40 Box Jumps (24/20") 40 Toes-to-Bar 30 Chest-to-Bar Pull-Ups 30 Burpees (6"...
Superset Pyramid 15 - 12 - 9 - 6 - 3 - 6 - 9 - 12 - 15 Push Press Deadlift ...
For time: 50 Situps 15 LH DB G2OH (20/15kg) 15 RH DB G2OH (20/15kg) 10 HSPU 2km Run 10 HSPU 15 RH DB G2OH (20/15kg) 15 LH DB G2OH (20/15kg) 50 Situps ...
EMOM for 30 minutes: A) "Chelsea" 5 Pull-Ups 10 Pushups 15 Squats or B) 5 Box Jumps (24/20") 10 Alt DB Press 15m Farmer Carry - Scaling will include smaller sets for each movement. - Continue on the minute for as long as you are able then go to E2M until time. ...
A) Clean Complex - Clean Pull + Hang Clean + Clean B) REMOM (Rotating EMOM) for 18 minutes: 3 Cleans 50 D-U 12 / 9 Cal Row ...
A) Snatch Complex Snatch Pull + Hang Snatch + Snatch Then B or C (with a 10 minute time cap) B) For time: 12 - 9 - 6 Snatches (incrementing) Ring Dips Toes-to-Bar or C) Masters / Teens Games 16.2 For time: 12 - 9 - 6 Snatches (Men - 61/70/84kg) (Women - 43/47.5/54kg) Muscle-Ups ...
6:00 and 8:00am CrossFit A or B A) Regional 11.4 For time: 100 Pull-Ups 100 KB Swings (24/16kg) 100 Double Unders 100 OHS (45/30kg) - 25 min time cap if not Rx'd - option to partition as per below if you're scaling the workout B) 10 rounds for time: 10 Pull-Ups 10 KB Swings (24/16kg) 10 Double Unders 10 Goblet Squats...
Partner WOD With a 25 minute time cap: 1600m Row (2 x 400m each) Then AMRAP 200m Plate Carry (done together 20/15kg) 10 Wall Climbs (alternating) 200m Run (alternating) 50 Wall Ball (25 each, anyhow. 9/6kg) ...
3 x EMOM for 10 minutes: A) 2 Front Squats B) 5 Strict Press C) 10 Toes-to-Bar ...
