4 sets of:
Bulgarian Split Squat x 8 reps each leg @ 30X1
Rest 45 seconds after each leg
Supinated-Grip Bent-Over Barbell Row x 8 reps @ 21X0 Rest 60 seconds

For time:

800 Meter Run
100 Air Squats
75 Kettlebell Swings 24/16 kg
50 Front-Racked Kettlebell Walking Lunges (switch arms as you wish)
75 Kettlebell Swings
100 Air Squats

Partner WOD – “Leg Day”
In Teams of 2 – 40 min Time Cap.

60 Deadlifts 60/42.5 kg
50 Power Cleans 42.5/30 kg
100 Front Rack Lunges 42.5/30 kg
40 Back Squats (from floor) 60/42.5 kg

30 Shoulder to Overhead 42.5/30 kg

100 Front Rack Lunges 42.5/30 kg
40 Overhead Squats 42.5/30 kg
50 Snatches or Clean &Jerks 42.5/30 kg

Reps to be split evenly – 1 athlete working at a time.

Every 10 minutes, for 30 minutes (3 sets) for times:

500 Meter Row
20 Chest-to-Bar Pull-Ups
20/15 Calories of Assault Bike
20 Alternating Pistols 400 Meter Run

Rounds of 15, 12 and 9 reps for time of:

Thrusters
Burpees
(recommended weights 60/42.5 kg)

3 sets of:
Bulgarian Split Squat x 8-10 reps each @ 30X0

Rest 30 seconds
Single-Arm Trap 3 Raises x 8-10 reps @ 2111

Rest 30 seconds

“Hannah”

3 Rounds for Time

31 Wall Balls
19 Power Cleans 60/42.5 kg
2 Burpee Box jump Overs (30/24)
20 KB Swings 24/16 k

Hannah was 31 when she was murdered on the 19/2/2020
The 3 Rounds represents her beautiful children tragically taken with her.
Rest in Love Hannah, Laianah, Aaliyah,Trey

 

Deadlift x 15 reps @ 2011
Rest 15-20 seconds
Handstand Push-Ups x Max Reps Rest 2 minutes

Deadlift x 10 reps @ 2011
Rest 15-20 seconds
Handstand Push-Ups x Max Reps Rest 2 minutes

Deadlift x 5 reps @ 2011
Rest 15-20 seconds
Handstand Push-Ups x Max Reps

 

Against a 2-minute running clock, AMRARAP of:
10 Box Jumps 24′′/18′′
10 Push Press 52.5/35 kg

Rest 2 minutes between sets, and complete a total of 4 sets for max reps.

Take 20 minutes to build to today’s

1-RM Clean

“2008 CrossFit Games Finale”
For time:
30 Squat Clean to Overhead (70/47.5)

In Teams of 2, as many rounds and reps as possible in 30 minutes of:

800 Meter Run (together)

80 Walking Lunges with Kettlebell Farmer’s Carry (20/20/20/20 – alternating partners) 24/16kg

400 Meter Kettlebell Farmer’s Carry (walk together – only one partner carrying KBs at a time)

40 Single-Arm Kettlebell Push Presses (10/10/10/10 – even reps per arm)

Coaches Notes: Each pair only gets one set of KBs or DBs. They should
be heavy – especially on the single-arm push presses.

We have a New Weightlifting session on Saturday starting at 8:30-9:30 am

Every 2 minutes, for 20 minutes (10 sets):

Hang Clean + Clean

Loading per set (by %): 55, 60, 65, 70, 75, 80, 85, 85+, 85+, 85+

For time:

1000 Meter Row
50 Pull-Ups
25 Hang Squat Cleans 50/30 kg

Complete as many rounds and reps as possible in 15 minutes of:

500 Meter Row
50 Double-Unders
10 Strict Handstand Push-Ups

Rest 5 minutes, and when the running clock reaches 20:00…

Complete as many rounds and reps as possible in 15 minutes of:

400 Meter Run
30 Push-Ups

20 Wall Ball Shots (9/6 kg