AEROBIC CAPACITY
• 60 Min of:
Row @ 60-70% MHR

Snatch
6×3 @ 70-75%

Stolen from Kelly Starrett, the Leopard Test is 5 reps of Double Kettlebell Overhead Squat @ 24/16kgs. That is 2 x 24kg for men and 2 x 16kg for women. Quality counts here. The arms must remain locked and the squat must be a high quality squat (e.g. heels down). Weightlifting shoes are NOT allowed.

10RFT
2 Turkish Get Ups (ea)
10m Bear Hug Lunge Walk

Friday
CrossFit open 19.2!!!

Wednesday 20th September

CLEAN COMPLEX

Every Minute on the Minute x 15:
1-7: 2 Tall Cleans
8-15: 2 Hip Cleans

Post loads to comments.

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HALF “JERRY”

For Time:
800m Run
1000m Row
800m Run

Try to stay uncomfortable on this one today.

Post time and Rx to comments.

21-15-9:
* Thrusters
*Pullups

5 rounds for time of:

• 20 wall-ball shots, 20-lb. ball to 12-foot target
• 15-foot L-sit rope climb, 1 ascent

For Quality:

10-9-8-7..1 Reps of:

Strict Pull-ups

Strict Handstand Push-ups

Strict TTB

To scale this do 10-8-6-4-2 rep scheme

Sub Ring rows for Pull-ups

Sub Seated DB press for strict HSPU

Sub V-ups or abmat sit-ups for TTB

AMRAP in 20 minutes
20 Wall Ball Shots (9/6 kg)
20 Shoulder-to-Overhead (60/40 kg)
20 Kettlebell Swings (32/24 kg)
20 Hand-Release Push-Ups
20 Sit-Ups
5 Burpees at the top of each minute

Start with 5 burpees, then 20 wall ball shots, etc. Continue the AMRAP until 1:00, then perform 5 burpees. Resume the AMRAP where you left off. Do 5 burpees again each minute until the 20 minutes is complete. Score is total reps completed, including burpees.