A.
Shoulder Press
12mins to establish a heavy 1rep for today
A1.
The same weight as (A) 90sec for reps of Push Press
B.
50 KB Swings 24/16
3 MU /6 C2B/ 9 pull ups (choose one)
40 KB Swings
3 MU /6 C2B/ 9 pull ups
30 KB Swings
3 MU /6 C2B/ 9 pull ups
20 KB Swings
3 MU /6 C2B/ 9 […]
A.
Back Squat
15mins to establish a heavy 1rep for today
A1. 90secs at 50% of (A) for reps.
Score = A x A1
B.
3 rounds for time of:
15x Burpee box jumps 24/20
15x Press Ups HR
15 T2B
Rx’d
(Rx’d Men, Masters Men 40-44, Masters Men 45-49, Masters Men 50-54, Rx’d Women, Masters Women 40-44, Masters Women 45-49, Masters Women 50-54)
Complete as many reps as possible in 8 minutes of:
3 handstand push-ups
3 cleans
6 handstand push-ups
3 cleans
9 handstand push-ups
3 cleans
12 handstand push-ups
6 cleans
15 handstand push-ups
6 cleans
18 handstand push-ups
6 cleans
21 handstand push-ups
9 cleans
Etc., adding 3 reps […]
A.
Deadlift
5-5-5-5-5 (working around 60-70% of 1RM with good form)
B.
15.4 Prep/skill work
A.
12 min EMOM of:
Odd: High Hang Squat Snatch x3
Even: Box Jump 30/24 x 6
*people can pair up if a lot in the classs.
B.
10 min AMRAP
7 x KB Swings 32/24kg
7x HSPU
1x Rope Climb
7x Ring Dips
A.
Back Squat
2-2-2-2-2-2-2 (90%-95% of 1RM)
B.
14 min AMRAP
7x Deadlift 60/40kg
7x Front Squats 60/40kg
7x Push Press 60/40kg
With 3 workouts done and two to go we thought it was time to turn our attention to the opens after party!!!!
We will be hosting a social on Saturday 11 April at Outburst, Blakey Road, Salisbury. This is an opportunity for people to get together, let their hair down and don their bowling shoes, […]
A.
Shoulder Press
2-2-2-2-2-2-2 (90%-95% of 1RM)
B.
C) 15min AMRAP
Using a 20/15kg Bumper complete:
200m run
10x Walking OH lunge steps (each side)
15x Burpee plate jumps
CrossFit Opens 15.3
Rx’d
(Rx’d Men, Masters Men 40-44, Masters Men 45-49, Masters Men 50-54, Rx’d Women, Masters Women 40-44, Masters Women 45-49, Masters Women 50-54, Teen Boys 16-17, Teen Girls 16-17)
Complete as many rounds and reps as possible in 14 minutes of:
7 muscle-ups
50 wall-ball shots
100 double-unders
Men use 20-lb. ball to 10 feet, Women use 14-lb. […]
A. Snatch Balance
3-3-3-3-3-3 (find a heavy 3 for that day)
B. 5 rounds
5x Strict Pull ups (+ weight if needed)
30 seconds rest
5x good mornings
Rest 2 minutes
(Not for time)