A. 10’ to find an heavy 5 bench presses B. 30’ AMRAP Machine of choice for distance – Trade off as desired. – Starting at :00 and again every 2:00 partners each perform 10 burpees together.
Read more21/12/24
20/12/24
A. In team of two In 5’ Window Find 3 Heavy power snatch TnG Then For time (12’ T.C.) “TRIPLE ISABEL” 90 Snatch @60/40 At least 3 reps UB TnG B. For Time (10’ T.C.) 50 Burpees 200 DU 50 Burpees
Read more19/12/24
A. 12’ To find 3 heavy Deadlift 1.5 B. “Diane” For Time (10’ T.C.) 21-15-9 Deadlift @100/70 HSPU C. Practrice HSW
Read more18/12/24
A. 10’ E2MOM 5 OHS From rack Start from 50% of 1 RM Snatch and add load during sets B. 10’ AMRAP 5 power clean @90/60 10 TTB C. Practrice HSW
Read more17/12/24
A. 15’ to find an heavy complex of Push Jerk + Split Jerk B. “Rowing Helen” 3 RFT (15’ T.C.) 500m Row 21 Kb Am Swing @24/16 12 Pull up
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A. 12’ To Find 4 RM of Front Squat Then 4’ E2MOM 2@100% of A. B. “Karen” For time (10’ T.C.) 150 wall ball @9/6 C. Practice HSW
Read more14/12/24
A. In team of two For Time (30’ T.C.) 360/300 Cal Row 75 Clean&Jerk @60/40
Read more13/12/24
A. 12’ E2MOM 2 sets 3 Squat Snatch @70-80% 2 sets 2 Squat Snatch @80-90% 2 sets 1 Squat Snatch @90%+ B. 15’ AMRAP 20 Crossover 3 TTB + 3 C2B + 3 BMU + 3 C2B + 3 TTB 10m HSW L1: no complex L2: 20 SH Touch Wall Facing L3: 3 TTB+ 3
Read more12/12/24
A. 12’ To Find 4 RM of Back Squat B. FRAN For Time (10’ T.C.) 21-15-9 Thrusters @40/30 Pull-up C. Practice HSW
Read more11/12/24
A. 12’ E2MOM 2 sets 3 Clean & Jerk @70-80% 2 sets 2 Clean & Jerk @80-90% 2 sets 1 Clean & Jerk @90%+ B. 5 RFT (12’ T.C.) 15 Burpees 10 HSPU C. Practice HSW
Read more10/12/24
A. Filthy 50 For time (30’ T.C.) 50 box jump @50/60 50 jumping pull-ups 50 KB swings @16/12 50 lunge steps 50 knees-to-elbows 50 push press @20/15 50 bb Good morning 50 wall-ball @9/6 50 burpees 50 DU
Read more09/12/24
A. 10’ To Find 1 RM of Deadlift B. In team of two 10 RFT (each) (20’ T.C.) 30 DU 3 DL @140/90 L1: 20 DU – 3 DL @70/100 L2: 20 DU – 3 DL @50/80
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