MG
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Trigger/Warm-up/Mobilise/Activate
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1) OHS 5-5-5-10 (5’s on 75% 1RM leaving every 90 sec; Challenge yourself on the 10 – if you do not have an idea on loading, complete on 60% 1RM)
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Score = Loading on 5’s and Loading on 10
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W
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Trigger/Warm-up/Mobilise/Activate
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1) Back Squat 5-5-5-5-5 at 75% 1RM (Leave every 90 sec’s)
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then…
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2) Complete the following :
12 min AMRAP:
Min 0 – 1: AMRAP Power Snatch (70 kg / 49 kg or 60% 1RM Snatch)
M
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Trigger/Warm-up/Mobilise/Activate
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If you missed Wednesday and Thursday, then Complete the CrossFit Total today.
If you missed Wednesday but completed the CrossFit Total yesterday, then complete “Zeus” today.
If you completed both benchmarks then please complete WOD (C) today!
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1) Take […]
GW
Trigger/Warm-up/Mobilise/Activate
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1) If you missed The Benchmark workout “Zeus” yesterday, please complete today…
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U.S. Army Specialist David E. Hickman, 23, of Greensboro, North Carolina, assigned to the 2nd Battalion, 325th Airborne Infantry Regiment, 2nd Brigade Combat Team, 82nd Airborne Division, based in Fort Bragg, North […]
GWM
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Trigger/Warm-up/Mobilise/Activate
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1) The Benchmark workout “Zeus”…
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U.S. Army Specialist David E. Hickman, 23, of Greensboro, North Carolina, assigned to the 2nd Battalion, 325th Airborne Infantry Regiment, 2nd Brigade Combat Team, 82nd Airborne Division, based in Fort Bragg, North Carolina, died on November 14, […]
WM
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Trigger/Warm-up/Mobilise/Activate
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1) Complete 5 repeats of the following Snatch Complex every 90 sec’s:
1 Snatch Segment Pull (Pause at 2,5 cm, knee, hip, finish); 1 High Hang Snatch; 1 Hang Snatch (knees); 1 Snatch (floor); 1 Snatch Balance
I.e. 5-5-5-5-5
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