MONDAY 191118
For time:
30-cal row
30 thrusters, 42.5/30kg
3 rope climbs, 15ft.
30 kettlebell swings, 24/16kg
20-cal row
20 thrusters, 52/35kg
2 rope climbs, 15ft.
20 kettlebell swings, 24/16kg
10-cal row
10 thrusters, 61/42.5kg
1 rope climb, 15ft.
10 kettlebell swings, 24/16kg
MONDAY 291018
For time:
10 deadlifts, 125/85kg
20 pull-ups
30 box jumps, 24/20″
40 kettlebell swings, 24/16kg
50 double-unders
40 kettlebell swings, 24/16kg
30 box jumps, 24/20″
20 pull-ups
10 deadlifts, 125/85kg
FRIDAY 310818
AMRAP in 10 minutes of:
9 chest to bar pull-ups, each, as a relay
9 thrusters, 43/30kg, each, as a relay
Then,
For time:
100 kettlebell swings, 24/16kg
75 box jump overs, 24/20″
50-calorie assault bike
One person working at a time.
THURSDAY 230818
2011 CrossFit Games Regionals Event 4
For time:
100 pull-ups
100 kettlebell swings, 24/16kg
100 double-unders
100 overhead squats, 43/30kg
FRIDAY 100818
In pairs for time:
100 toes to bars, while bar is held overhead
100 shoulder to overheads 61/43kg, while partner hangs from pull-up bar
Then,
In pairs for time:
30 kettlebell swings, 32/24kg, each, working at the same time
40-calorie assault bike, total
50 dumbbell step-ups, 50/30lb, 24/20″, total
40-calorie assault bike, total
30 kettlebell swings, 32/24kg, each, working at the same time