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Part A
10 x 3 Power Snatch
Advanced lifters perform this as “touch and go”
Part B
5 x Max Pull-ups
Rest 1 min between efforts
Post results to comments. Log results online (Beyond the Whiteboard)
CFB Daily Scoreboard: http://www.crossfitbrisbane.com/scoreboard/
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For time:-
400m run
12 Muscle Ups
400m run
then ...
3 rounds of:-
10 HSPU
15 KB Swings 24kg (16kg)
then ...
400m run
12 Muscle Ups
400m run
Post results to comments. Log results online (Beyond the Whiteboard)
CFB Daily Scoreboard: http://www.crossfitbrisbane.com/scoreboard/
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Clean & Split Jerk
2-2-2-2-2-2-2-2-2-2
Increment the weight across the sets
Optional Finisher:
AMRAP in 4 mins
Toes to Bar or Abmat Sit Ups
Post results to comments. Log results online (Beyond the Whiteboard)
CFB Daily Scoreboard: http://www.crossfitbrisbane.com/scoreboard/
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For time:-
50 KB Swings 24kg (16kg)
400m run
25 Burpees
400m run
25 DB Hang Cleans 20kg (15kg)
400m run
50 Pullups
400m run
32 min cut-off
Post results to comments. Log results online (Beyond the Whiteboard)
CFB Daily Scoreboard: http://www.crossfitbrisbane.com/scoreboard/
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Back Squat
6-6-6-6-6
Weighted Pullup
3-3-3
Post results to comments. Log results online (Beyond the Whiteboard)
CFB Daily Scoreboard: http://www.crossfitbrisbane.com/scoreboard/
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5 Rounds for time of:-
7 Deadlift 125kg (80kg)
14 Pistols
21 Double Unders
25 min cut-off
Post results to comments. Log results online (Beyond the Whiteboard)
CFB Daily Scoreboard: http://www.crossfitbrisbane.com/scoreboard/
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Complete as many rounds as possible in 20 mins of:-
10 Dumbbell Split Snatch, 20kg (15kg)
15 Pushups
20 Toes to Bar
Post results to comments. Log results online (Beyond the Whiteboard)
CFB Daily Scoreboard: http://www.crossfitbrisbane.com/scoreboard/
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“Fight Gone Bad”
3 rounds, 1 min per station, of:-
Wall Ball, 10kg (6kg)
Sumo Deadlift High Pull, 35kg (25kg)
Box Jump, 20 in
Push Press, 35kg (25kg)
Row (calories)
Rest 1 min
Rotate immediately to the next station every 1 min, the clock does not stop or reset between stations.
Post results to comments. Log results online (Beyond the Whiteboard)
CFB Daily Scoreboard: http://www.crossfitbrisbane.com/scoreboard/
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*Group Sessions*
Mon-Thur: 5am, 6am, 7am, 9:15am, 4:45pm, 5:45pm
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Sat: 6am, 7am
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Mon, Tues, Wed, Thur: 7-9am, 10:15-11am, 6:45-7:30pm
Fri: 7-9am, 10:15-11am
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Fortnightly Fri: 6:00pm
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Alternating Fortnight Fri: 6:00pm
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by appointment
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