A. Handstand Practice

B. Five rounds for time of:
15 Parallette Shoot Through
30 Kettlebell Swings 24/16kg

A. Snatch 10 x 1 @ 80%.

B. 10-1 reps for time of:
Gymnastic Pull
*Your choice of movement.
*Sets must be unbroken.
*12 min. cut off.

*Photo: Thank you to CrossFit Airlie Beach crew who completed “HURSTY” (Photo courtesy of Alice).

“The Chief”
AMRAP in 3 minutes:
3 Power Clean
6 Push-ups
9 Squats
*Rest 1 min. Repeat for 5 cycles.

Five rounds for time of:
Run 400m
20 DB Push Press 15/10kg
10 Pull-ups
*Pull-ups: Choose your hardest version of a pull-up that allows for 10 unbroken reps.

A. Clean & Jerk:
Clean & Jerk: 2 @ 70%, 2 x 1 @ 75%, 2 @ 70%, 2 x 1 @ 75%, 2 @ 70%, 2 x 1 @ 75%

B. Opposing Ladder:
Deadlift 100/65kg
Burpees (over the bar)
10/1, 9/2, 8/3, 7/4 etc. until 1/10.

A. Bench Press 30-20-10-5 reps.
*Each set is for load.

B. Toes to Bar 30-20-10-5 reps for time.
*Sets must be unbroken.

EMOM x 30 minutes.
1. Row 20/16 cal.
2. 50 Double-unders
3. Plank 60 sec.
4. 10m Shuttle Run (max reps)
5. Rest
*Your score is the total of your shuttle runs.

AMRAP in 20 minutes:
2 Muscle-ups
4 HSPU
8 DB Snatch 22.5/15kg
*Various scaling options will be offered!

*A quiet week last week after Hursty and the following festivities. Time to get back into the swing of things!

A. Snatch 2 @ 75%, 2 x 1 @ 80%, 2 @ 75%, 2 x 1 @ 80%,2 @ 75%, 2 x 1 @ 80%.

B. 10-1 sets for time of:
Unbroken Thrusters 60/40kg

No

*Best wishes to Jono who is completing his CrossFit Level 1 course this weekend.

“Saman”
8 rounds for time of:
13 Deadlifts 85/57.5kg
17 Wall Ball 9/6kg
Run 400m

In summer 2018, a rescue mission in the treacherous confines of a flooded Tham Luang cave complex in Thailand saved all 12 boys and their soccer coach who were trapped deep within. It ended a grueling, 18-day ordeal that claimed the life of an experienced volunteer diver, former Navy SEAL, Saman Kunan.

On Friday, July 6, 2018, Saman, 38, lost consciousness from a lack of oxygen on his way out of the Tham Luang cave complex after delivering supplies to the missing group.

Coaches at Crossfit Chiang Mai created this “Saman” hero WOD in his honor. The workout explained is:
– 8 rounds because the kids were 3.2 km inside the cave 400m x 8 = 3.2 km
– 13 for the boys and their coach
– 17 for the how long they were trapped inside the cave

FYI