Friday Fun Day 20/04/18

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For time:
30 Calorie Assault Bike Or Calorie Rows
— then —
5 rounds of:
9 Thrusters, 40/30 kg
9 Pull-ups
— then —
30 Calorie Assault Bike Or Calorie Rows

Scaled For time:
30 Calorie Assault Bike Or Calorie Rows
— then —
5 rounds of:
9 Thrusters, 30/20 kg
9 Banded Pull-ups or Ring Rows
— then —
30 Calorie Assault Bike Or Calorie Rows

50+ For time:
30 Calorie Assault Bike Or Calorie Rows
— then —
5 rounds of:
9 DB Thrusters
9 Ring Rows
— then —
30 Calorie Assault Bike Or Calorie Rows

CrossFit Games Open 16.4/17.4

Strength
Deadlift 5-5-5

Conditioning

CrossFit Games Open 16.4 / 17.4

As many reps as possible in 13 mins of:

55 Deadlifts, 102.5/70kg
55 Wall Balls, 10/6kg, 10/9 ft
55 Row Calories
55 Handstand Push-ups

 

Mondayitis – 17/7/17

Strength/Skill
Part A

A. Squat Cleans 2’s
with
A2.False grip body rows and transitions

EMOM x 5
Part B
3 Hang Squat Cleans
3 Push Press

Conditioning
Part C.

In 5 mins of total work on a continually running clock

Person 1
2:30 Min Row for Max Meters

Person 2
AMRAP 2:30 of
12 Deadlifts
9 Hang Power Cleans
6 Front Squats
3 Push Jerks

Person 3
Rest 2:30/active recovery assault bike

x 4


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