• Saturday, 011919
    https://crossfitfree.com/wp-content/uploads/2019/01/img_8050.mov

    Dina

    #

    Team Sat

    A. Twisted up Jackie

    Athlete 1:

    600m row

    40 thrusters (45/33)

    20 pull-ups

    Tag partner 2 in

    20 pull-ups

    40 thrusters

    600m row

    *time cap 11 min

    Rest 2-3 min

    B. Afap

    1500m (alt every 250m)

    100 goblet squats 70/53

    50 burpee box facing jump overs

    25 dB manmakers 50/35’s

  • Saturday, 011119 T

    Hi

    Team Saturday

    #

    A. 8 min amrap : alt rds

    8 cal bike + 10 wall balls + 12 kB swings 53/35

    Rest 2

    B. @10 min mark

    Max hang snatch in 7 minutes

    Rest 3

    C. @ 20 min

    Afap with cap

    100 DB s to oh ; single arm 50/35 / must swap every 5

    100 DB SqT (dB held single single arm, must be done in sets of 5 minimum and must switch arms as athlete)

    100 alt wall balls abmat sit-ups

    200 DU

  • Saturday, 010519 T

    Team Saturday

    A. Sumo deadlift to 1.1 cluster in 12 minutes

    Rest 2-3 for set up

    B. Amrap 10 of 1:1

    10 deadlifts 225/153

    10/8 cal bike

    35 double unders

    Rest 2-3

    C. Afap w/ time cap

    2 rds

    50 hang power clean 155/103

    50 synchro wb partner sit-ups

    50 push-ups

  • Sat, 122918 T

    Teams of 2

    A. High hang snatch triple in 12 minutes

    Rest 2-3

    B. 0-10

    50 push-ups

    100 air squats

    Max calorie bike

    Rest 2-3

    C. Amrap 10 alt rds

    10/8 cal bike

    10 ohs 75/53

    10 Box facing jump overs

  • Saturday, 122218 T

    Team

    A. Hang power clean – 1rm in 10 min

    Rest 2 for bar strip and station set up

    B. @12-16

    Amrap 4 of burpee box jump overs

    Rest 2-3 set up

    C. Amrap 18

    20 power cleans 185/123

    30 c2b pull-ups

    40 / 32 cal bike

  • Saturday, 121518 T

    Teams of 2 
    A. SqT clean + hang SqT clean + FS + Jerk 
    In 14 min

    Rest 2-3 
    B. 10 min amrap alt rds 
    4 strict pull-ups 
    8 alt db snatch 
    12 goblet squats with DB

    Rest 2-3

    C. Afap
    75/60 cal bike 
    75 OH lunge 45/25
    50 hang power snatch 115/83 
    50 OhS