Kelly
5 Rounds
- · Run 400m
- · 30 Box Jumps
- · 30 Wall Ball
Bench Press
Deadlift
AMRAP 6 mins
4 Rounds
Double KB Clean & Press
10 to 1
Finisher
Front Squats
AMRAP 16 mins
Push Press
AMRAP 18 mins
CrossFit Total
3 attempts at each of:
There will
be a warm up and appropriate practice lifts, then you commit to 3 attempts for
each exercise.
This is an
attempt to find your 1 rep max left, a measure of strength. If you are newer
and worried about getting under heavy weight we’ll change it little but you’ll still get a strength
workout by the time we’ve dome warm ups and lifts etc.
300 and some
Thrusters (from rack)
5 Rounds
Ring Rows
Strict Pull Ups
3 Rounds of
21-15-9 (this is 1 round)
Rest 1 min
between rounds
5 Rounds
Glute Bridges
DB Bench Press
3 Rounds
Weighted Pull Ups (or variation)
5 Rounds
Run or Row
Back Squats
4 Rounds
Mary
AMRAP 20 mins
Sumo Deadlift
WOD
100m Farmers
walk
Then 3
rounds of:
100m Farmers
walk to finish
The Seven
7 Rounds
Reverse Hyper (on plyo box)
Devils Press
AMRAP 7 mins
Rest 3 mins
AMRAP 7 mins
Linda
10-9-8-7-6-5-4-3-2-1
Pause Front Squats
21-15-9
Strict Press
5 Rounds
Fight Gone Bad
3 Rounds
Work for 1
minute at each station, moving immediately to the next station at the
completion of the minute (no rest). Rest for 1 minute at the completion of all
5 stations (1 round).Count total reps completed including calories on rower.
Push Press
Split Jerk
4 Rounds