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

A. Clean & Jerk: 2 x 70%, 3 x 70%, 2 x 70%, 3 x 70%,2 x 70%, 3 x 70%

B. 5 x 10 Hang Power Clean
*Scored by load.
*10 min. time cap.

A. EMOM x 14:
1. Gymnastics Pull
2. 30 sec. Plank

B. 30-20-10 reps for time of:
Wall Ball 9/6kg
Toes to Bar

In 4 minutes:
30 DB Snatch 22.5/15kg
30 sec. flexed arm hang
Max Push-ups

Rest 2 min.

In 4 minutes:
30 DB Snatch 22.5/15kg
30 sec. flexed arm hang
Max Dips

Rest 2 min.

In 4 minutes:
30 DB Snatch 22.5/15kg
30 sec. flexed arm hang
Max HSPU

*Congratulations to Tanya Ralph who is this year’s recipient of the “Spirit of Hursty” award for showing outstanding determination to finish the workout! The fastest times for the day and new overall records were set by Chris 34.56 and Marie 39.12. Well done again to everyone who participated.

A. Snatch 7 x 2 @ 75%

B. Annie
50-40-30-20-10 reps for time of:
Double-unders
Sit-ups
*Sit-ups are strict with no assistance by the arms.

*Well done again to everyone who completed Hursty on Saturday. What a great morning of community it was!

A. 0-5 min:
Row 1200/1000m
5 min. until failure:
Death by 10m (starts at 10 reps)

B. Stretch/mobility circuit.
*We have intentionally programmed an easier day today to allow everyone to get over Hursty.