June 9, 2019

Torian CrossFit

“Klepto”

4 Rounds for time:

27 Box jumps 24”(20”)

20 Burpees

11 Squat cleans 65(45)

[27:00 Cap]

Torian Strength

A1)

Back Squat

4 X 8

A2)

Chin Up 

4 X Max

B1)

Bench Press

4 X 8

B2)

Romanian Deadlift

4 X 8

C1)

Arnold Press

3 X 10-15

C2)

Seated DB Curl Alt.

3 X 10-15

D)

Leg Raise

3 X 20-25

August 16, 2018

Torian CrossFit

A)

Work to a heavy 3 Position clean

(Mid-thigh, knee, floor)

B)

15-12-9 reps for time:

Squat cleans 70/47.5kg

Strict ring dips

Perform 100 Double unders after each round.

[15:00 cap]

Torian Strength

A1)

Bench Press

8-8-8-5-5-5 @65,65,65,75,75,75%

A2)

Plyo push-ups

5x3 Explosive as possible between sets.

B1)

Single arm DB press 4x12

B2)

RFE single leg RDL 4x12

May 6, 2018

“Partner Badger”

4 Rounds for time:

30 Squat cleans 42.5/30

30 Pull-ups

800m Run

*Partition the reps as required, run together

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