“Weaver” 4RFT of: 10 L-Pull-ups > 15 Push-ups > 15 C2B Pull-ups > 15 Push-ups > 20 Pull-ups > 15 Push-ups
(35 min cut)
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S&C: Snatch: 3-3-3-3-3-3
WOD: 3RFT: 400mtr Run > 15 Tyre-Flip > 10 Shoulder the Stone > 5 Dead-Lift > 1min timed rest Rx: 110/80kg ML16.4a: 12min AMRAP: 21 Front-Squats > 21 BF Burpee > 60 DUs > 15 Front-Squats >151 BF Burpee > 80 DUs > 9 Front-Squats > 9 BF Burpee > 100 DUs (H=60/4,0 W=55/35, S=40/30)
Remaining time: AMRAP RMU ML16.4b: 3min Ladder: 5rep Squat-Clean Starting: H: 60/40 , W: 50/30, S: 35/20 inc 10kg every 5 reps S: max linked RMU or Ring Dips EMOM for 5min
WOD: "CrossFit Total" Total sum of 1RMs: Back Squat + Strict Press + Dead-Lift Finisher: 1k Row for time S&C: 6x EMOM: 1 Squat-Clean > 5 Front-Squats
WOD: 12 min AMRAP: 5 Squat-Cleans (75/50k) > 10 TTB > 50 DUs S&C: Clean & Jerk: 1RM
WOD: Friday Chipper 13.5.16. complete for time: 20 S2OH (45/30kg) > 20 Pistols > 20 Pull-ups 30 G2OH (60/45kg) > 30 Pistols > 30 Pull-ups 40 Dead-Lift (90/60kg) > 40 Pistols > 40 Pull-ups S&C: alt EMOM for 11 min: 3 Split-Jerks > 3/5 strict Ring Dips
WOD: complete for time: 20 BMU > 200 DUs > 15 BMU > 150 DUs > 10 BMU > 100 DUs scaling options: ring-Dips > singles OR 1/3 volume DUs |
CategoriesArchives
July 2018
AuthorLinda Begg |