2020-04-30 FRIDAY the 1st



FRIDAY the 1st of MAY


Barbell Option:
EMOM for 20 mins complete:
1: 12 Deadlifts 100kg (70kg)
2: 50 Double Unders
3: 16 DB Snatch 20kg (15kg)
4: Rest


Non-Barbell Option:
EMOM for 20 Mins Complete:
1: Max Reps KB/DB swing
2: 50 Double Unders
3: 16 DB Snatch 20kg (15kg)
4: Rest


Barbell Option:
Build to a Heavy 3RM Deadlift
*Complete Before the WOD


Non-Barbell Option:
DB/KB Single Leg Deadlift
12-12-12 Each Side
*Done after the WOD

Google CrossFit News

  • Programming strength, metcons, and running - looking for advice on balance

    Read more...
  • "Semifinals, Programming, Direction of CrossFit" - Coach's Office Podcast with Ben Smith

    Read more...
  • Airdyne ID please

    Airdyne ID please

    Read more...
  • CrossFit Membership Pricing Around the World

    Read more...
  • CrossFit Responds to Scott Panchik Injury He Said Was Caused by Rope at Syndicate Crown - Morning Chalk Up

    Read more...
  • Can Statistics Make CrossFit More Fair? (w/Tyler Watkins) - BarBend

    Read more...
  • VIDEO: CrossFit Responds to Scott Panchik Rope Incident - Morning Chalk Up

    Read more...
  • Daily Whiteboard Thread - 24 May 2022

    Read more...
  • Tia-Clair Toomey, Mayhem Freedom and CrossFit Reykjavik Run Tables at Semifinals - Morning Chalk Up

    Read more...