Weekly Update 1/6 - 1/12

1/6
CrossFit Open 11.1
10 min amrap
30 Double Unders
15 Power Snatch 75 / 55


1/7
Find Your 1 Rep Max
Shoulder Press
then 
2 Min Max GHD Hamstring Curl
Compare to 6/13/18


1/8
Artie
Complete as many rounds as possible in 20 minutes of:
5 Pullups
10 Pushups
15 Air Squats
5 Pullups
10 Thruster, 95 / 65 lb.
Women’s record: 9+31 Janel W
Men’s record: 9+27  Steve B


1/9
Descending
10 - 1
Ladder Carioca
20 - 2
Kettlebell Swing @ 33% snatch


1/10
Alpine
6 rounds
45 seconds Double KB Clean @ 20% clean each
45 seconds 10’ Farmer Walks (same kb)
3 minute rest
 

1/11
Dump Truck
1 Rope Climb
then
21 – 15 – 9
Calories Rowed
Box Jumps 24” / 20″
Wall Balls 20# / 16#
then 
10 Handstand Pushups

7:39m (Steve B)
11:49w (Sami S.)
Compare to 2/25/18

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1/12
20 min AMRAP
10 Front Squat @ 55%
10 calories Assault Bike
10 Ring Dips