1. Fitness “CrossFit Games Open 12.3” AMRAP 18:00 15 Box Jumps (24”/20”) 12 Shoulder To Overhead (52.5/35kg) 9 Toes To Bar 2. Strength Sq...

1. Strength Power Cleans EMOM 10:00 3 TNG Reps (all sets between 50-80%) 2. Fitness 4 x 3:00 on / 2:00 off 200m Run 15 Overhead Squats (3...

1. Strength Front Squats Every 3:00 for 12:00 (4 sets), complete: - 12 reps @ 65% - 8 reps @ 70% - 6 reps @ 75% - 4 reps @ 80% Break reps...

1. Strength Deadlifts In 10:00, complete: 8-8-8 (all working sets, super soft touches) 2. Fitness For Time: 20 DB Hang Snatch (22.5/15kg)...

Rest day

Superhero Saturday We shall see when we arrive at the gym :)

1. Strength Bench Press Every 3:00 for 15:00 (5 sets) 10 UB Reps 2. Fitness In Pairs, For Time: (25:00 Cap) 300 Wall Balls (9/6kg) 150 Ca...

1. Strength Hang Squat Snatch 10:00 to establish a 1RM 2. Fitness In pairs, for Max Reps: 5 x 1:00 on / 1:00 off Burpee Box Jump Overs (2...

1. Strength Back Squats In 9:00, find a 2RM then, In 6:00, complete 2 x 2 @ 90% of the 2RM 2. Fitness AMRAP 10:00 Climb the ladder.. 4 To...

1. Strength Power Cleans EMOM 10:00 5, 5, 4, 4, 3, 3, 2, 2, 1, 1 (TNG - build as needed) 2. Fitness 3 RFT: (20:00) 40 Double Unders 8 Rin...

1. Strength Jerks (from the rack) Every 3:00 for 12:00 (4 sera) - Accumulate reps @ 70% - Accumulate reps @ 75% - Accumulate reps @ 80% -...

Rest day

See all the workouts for this week in the gym only! Super Hero Saturday - Thrusters - Box Jumps - Deadlifts - Running Weight vest option ...

See all the workouts for this week in the gym only! STRENGTH - Front Squats FITNESS - Burpee Box Jumps - Power Cleans

See all the workouts for this week in the gym only! STRENGTH - Push Jerk FITNESS - Running - Toes To Bar - Push Jerks

See all the workouts for this week in the gym only! WEIGHTLIFTING - Squat Snatch FITNESS - Squat Snatch - Power Snatch - Muscle Snatch - ...

See all the workouts for this week in the gym only! STRENGTH: - Deadlift FITNESS: - Double Unders - Chest to Bar Pull-ups - Single DB

See all the workouts for this week in the gym only! Movements for today: STRENGTH - Pendlay Row - Strict Press FITNESS (in pairs) - Rowin...

Rest day

Super Hero Saturday Surprise hero workout, turn up to find out 🦆