Jackie
For time:
1000m row
50 thrusters 20kg/15kg
30 pull-ups
15-12-16
Hammer
5 rounds, each round for time, of:
5 power cleans 60kg/42.5kg
10 front squats 60kg/42.5kg
5 jerks 60kg/42.5kg
20 pull-ups
rest 1:30 between each round.
14-12-16
FGB
3 rounds, 1 min per station, of:
wall ball
sumo deadlift high pull 35kg/25kg
box jump 20 in
push press 35kg/25kg
row (calories)
rest 1 min
rotate immediately to the next station every 1 min, the clock does not stop or reset between stations.
13-12-16
Badger
3 rounds for time of:
30 squat cleans 42.5kg/30kg
30 pull-ups
800m run
12-12-16
its test week and we are starting with DT
5 rounds for time of:
12 deadlifts 70kg/47.5kg
9 hang power cleans 70kg/47.5kg
6 push jerks 70kg/47.5kg
09-12-16
the key is keeping it unbroken
12 minute amrap:
5 x hang snatch 50/35kg
10 x overhead squats 50/35kg
30 x double-under
08-12-16
a crossfit classic - 'Barbara'
5 rounds, each for time:
20 x pull-ups
30 x push-ups
40 x sit-ups
50 x air squats
rest 3 minutes between each round.
07-12-16
which bit is worse?!
for time:
12-9-6
push press 60/40kg
burpee box over 24/20"
straight into
12-9-6
thrusters 60/40kg
burpee over bar
06-12-16
28th November XXX
4 rounds for time:
20 x wallballs
20 x kettle bell swings 32/24kg
20 x toes-to-bar
05-12-16
test week is coming...
3 minute amrap
21 x power cleans 60/40kg
remaining time: max calories x row or ski
(rest 2 minutes)
3 minute amrap
18 x squat cleans 60/40kg
remaining time: max calories x row or ski
(rest 2 minutes)
3 minute amrap
15 x thrusters 60/40kg
remaining time: max calories x row or ski
(rest 2 minutes)
3 minute amrap
12 x clusters 60/40kg
remaining time: max calories x row or ski