August 28, 2018

Torian Run

3x1000m with 4mins rest.

Meeting at the same place and we'll wrap by 6.50am for those who need to get back to the gym to shower before work.

Torian CrossFit

AMRAP in 25:

3 Rounds of:

15 Overhead squats 42.5/30

15 Pull-up

3 Rounds of:

12 Overhead squat 52.5/35

12 Chest to bar pull-ups

AMRAP:

9 Overhead squats 62.5/42.5

9 Bar muscle-ups

*Perform AMRAP as :30 on/:30 off, starting where you left off each time

Torian Strength

A1)
Deadlift
3-3-3-3-3-6-6
@80,85,85,85,85,60,60%

A2)
Band pull apart 
5 x 20

B1)
Banded Zercher squat
4 x 15

B2)
DB reverse lunge
4 x 10

July 20, 2018

In teams of 2:

“Drag me to Helen”

AMRAP in 25:

5 Rounds of:

400m Run

21 Handstand push-ups

12 Bar muscle-ups

Then,

Max reps Overhead squat 85/55

*Start run together but may start working before partner arrives.

**Score for total reps, run is worth no reps.

June 28, 2018

A)

Deadlift

4-4-4-3-3-3

@85-85-85-90-90-90%

[25:00 Cap]

B)

3 Rounds for Reps:

AMRAP in 1:

15/10 cal Row

Max rep Overhead squat 42.5/30

*Rest 2:00 b/t rounds

May 27, 2018

A)

Find a heavy single complex of:

Clean + 2 Jerk (Any)

[15:00 Cap]

B)

For time:

10 Shoulder press

15 Overhead squat

20 Push press

25 Front squat

30 Push jerk

35 Back squat

Men use 42.5kg, women use 30kg

[17:00 Cap]

May 22, 2018

A)

Snatch Balance + 2 Overhead squat

5x3(1+2)

*Ascending weight

[20 min cap]

B)

For time:

9-7-5 reps

Power snatch

Overhead squat

*9 @ 42.5/30, 7 @52.5/35, 5 @ 62.5/42.5

*Must use fewest plates possible (RX = 10s, 15s, 20s for men, 5s, 10s, 10s for women)

[10 min cap]

May 17, 2018

Team of 3

For time:

75–50-25 reps:

Overhead squat 42.5/30

Power snatch 42.5/30

Bench press 62.5/42.5

*E2MOM inc 0:00, 5 Strict pull-ups each

[30 min cap]

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