TUESDAY

(A) Push Press - Find 5RM

(B) "Grindy Ladder" in 15min

1 Clean and Jerk - 61/43/36kg
1 Round of Cindy (5 pull ups, 10 push ups, 15 air squats)
2 Clean and Jerks
2 Rounds of Cindy
3 Clean and Jerks
3 Rounds of Cindy...
Etc, etc until 15min mark

*Score C&J + Reps in Cindy.

MONDAY

(A) 2 x Deadlifts + 1 x Hang Power Clean
Build up heavy over the course of 7 sets.

(B) For time:
10-9-8...3-2-1
Power Snatches - 50/34/27kg
1-2-3...8-9-10
Box Jumps 20/24

Friday

A) Snatch
3-3-3-3 TNG

B) 12min AMRAP

200m Run
10 Thrusters 43/30/30kg

"Eva"

R'xd "Eva"  Compare Here
5 Rounds
800m Run
30 x KB Swings 32/24kg
30 x Pullups
NOTE: Or Scale as needed If you would like to perform prescribed rounds & reps with altered load or movement etc

"Mini Eva" (Scale as needed)
5 Rounds
400m Run
15 x KB Swings
15 x Pullups

"Partner/Team Eva" (Scale as needed)
5 Rounds
Everyone Runs 800m
30 x KB Swings (Only 1person works at any time)
30 x Pullups (Same as swings)

MONDAY

(A) Clean & Jerk Complex:1-1-1-1-1
**One complex consists of 1 x Power Clean + 1 x Hang Clean + 2 x Jerks.
Warm-up as needed. Rest 90-120 seconds between sets. Build to a max effort.


(B) 4 Rounds
10 x Shoulder To Overhead - 61/43/35
15 x Deadlift - 61/43/35
20 x HR Push-ups
40 x Double Unders (Unbroken)

NOTE: If you don't get through the set unbroken, you start the double Unders again.
If your not yet able to perform 40 DU unbroken then pick 65% of your maximum unbroken record & use it + 5 Burpees.

FRIDAY

(A) Front Squat/Back Squat: 3X7/13 @ 65% of your 1RM FS
That's 3 sets of 7 x FS then straight away 13 x BS


(B) 20-10-5
Hang Power Clean and Jerk - 50/30/25kg
TTB
Burpee Box Jumps 24/20

THURSDAY

(A) Thruster - 5-3-1

(B) 6 Min Up Ladder
3 x Thrusters - 40/30/25kg
3 x PullUps
THEN 6 + 6, 9 + 9, AND SO ON UNTIL 6 MINUTES IS UP.

THEN REST 2min
MAX REP Double Unders in 3min

WEDNESDAY

A) Snatch
Build in load to 80% of 1RM
THEN EMOTM x 10 Perform 2 lifts

B) 4 Rounds
In three minutes
Run 400m
As many Full Cleans @ 90% as possible in remaining time

*Rest two minutes between rounds

TUESDAY

(A) Sumo Deadlift - 3-3-3


(B) 3 Rounds
20 x KB Swings - 24/16
10 x Deadlift - Use 80% of part (A)
20 x Alternating KB G2O - 24/16 (10 each side)
REST 2min exactly at the end of each round.

NOTE: Spend plenty of time prepping for part (B)
Use the 2min recovery at the end of the round to practice techniques in lowering your heart rate as much as possible.

MONDAY

(A) In 10min find a Heavy load for the complex
1 x Power Clean + 1 x Push Press + 2 x Push Jerks (No Split)
THEN @ 75% of that, perform 1 lift
EMOTM x 10


(B) 21-15-9
OHS - 35/25/20kg
Over the Bar Burpees

THEN
Run 400m (at recovery pace) This should take ALMOST twice as long as your fastest 400m run time. Focus on lowering your heart rate whilst still moving above the pace that you would normally walk anywhere.

FRIDAY

(A) Snatch - EMOTM x 15min
Perform 1 lift EMOTM. Starting load should be around 65%. Increase load as desired & finish no heavier than 90%. Decrease load at any sign of technique suffering.

(B) 4 Rounds
Run 250m
15 Ring Dips
10 Cleans - 50/35/30kg

REST 90 seconds

THURSDAY

(A) Bench Press - 10-8-6-4-2
*Work on Handstands/Handstand Holds with perfect hollow.

(B) 20min AMRAP
800m run
THEN IN REMAINING TIME
12 x Alternating Dbell Snatches 45/35lb
12 x HR Push-ups
12 x Box Jumps 24/20

Hero WOD

"DT"
5 Rnds @ 70.3/47.6/38.5
12 Deads
9 Hang Power Cleans
6 Push Jerks
NOTE:One bar & one load for entire WOD. Spend time prepping & choose your load that's tough but doable

TUESDAY

(A) Front Squat/Back Squat: 3 x 7/13 @ 65% (of max FS)

NOTE: Complete 7 Front Squats @ 65% of recent 1RM Front Squat, rack the bar, reset and complete 13 Back Squats @ (same weight). Do not rest while SWITCHING from Front to Back Squats. If your labouring & need to take a few breaths during the BS phase, that's ok.

(B) 15min Clock of 10-8-6-4-2
Power Snatch - 50/35/25kg
Bar Facing Burpees
NOTE: Once completed & for the remaining 15min time allowance perform a light jog in the car park. Just needs to be a shuffle but keep moving. Use a stopwatch if desired. If you don't get through the reps within the 15min simply record where you got up to. Don't stress about it. Everyone will be moving for 15min.

MONDAY

(A) Clean & Jerk - Find a 1RM

(B) 10min AMRAP
10 x C2B Pull-ups
20 x KB Swings - 24/16kg (Russian)
40 x Double Unders
**You have 60sec MAX to complete your DU. If your not done in that time, drop for 3 burpees & move on.
YOUR 60sec BEGINS FROM YOUR 1st D/U REP.

OPTIONAL EXTRA
Accumulate 2min L sit




CrossFit session in Oaxaca

FRIDAY

(A) SPLIT JERK: 3-3-3-3-3-3
Warm-up as needed. Establish a 3RM over the course of your 6 working sets
Rest 90-120 seconds between sets.

(B) 6min AMRAP:
5 x Full Clean into Thruster
10 x HR Push-ups
15 x KB Swings - 24/16/16kg

REST 3min

3min AMRAP
5 x Full Clean into Thruster
10 x HR Push-ups
15 x KB Swings - 24/16/16kg

THURSDAY

(A) 1xPush Jerk + 1xSplit Jerk X 3 sets

(B) 20min AMRAP
10 x BOX JUMPS - 30/24
15 x WALL BALLS - Heavy - 10/8ft
10 x ALTERNATING DUMBBELL SNATCHES - Heavy (5 each hand)
NOTE: No dropping bells. The Dbell must be brought back to the ground under control for the rep to count.

WEDNESDAY

(A) Sumo Stance Deadlift
5-5-3-3-3

(B) For time:
25 Burpees
THEN
3 Rounds
10 Deadlift (Regular Stance) - @ BW
400m run
THEN
25 Burpees

TUESDAY

(A) Spend Aprox 20min on Complex, working to a Medium-Heavy
1 x Power Snatch + 1 x OHS + 1 x Hang Power Snatch
NOTE: Don't let the load affect your current ability level. This needs to be as perfect as your ability allows.

(B) 4 Rounds
15 x Hang Power Snatch - 40/30/25kg
15 x CTB Pullups - Chin
30 x Double Unders
OR 3 x Triple Unders

Squat 1RM

(A) Within 5 lifts find a FRONT SQUAT 1RM
Then in remaining time find a Back Squat 1RM
NOTE: Be confident but not reckless with your Back Squat journey. You will be already warmed up & ready to fire after you complete your Front Squats.

(B) 9min AMRAP
30 x HSPU Buy In
WITH REMAINDER OF TIME, COMPLETE AN UP LADDER OF…
3 x Hang Power Cleans - 50/35/28kg
3 x TTB
6 x HPC
6 x TTB
9-9, 12-12, 15-15 etc etc

Friday

(A) Hatch Squat Cycle, Week 12 - Day 2

(B) 4 Rounds
10 x Box Jumps - 24/20
20 x OH Walking Lunges - 24/16kg KB
25 x KB Swings - 24/16

OPTIONAL EXTRA
10 x TGU - 24/16kg

THURSDAY

(A) JERK COMPLEX: 1-1-1-1-1
1 Jerk Complex consists of 1xPush Press + 1xPush Jerk + 1xSplit Jerk.

(B) 3 Rounds
400 m run
20 Pullups
10 Overhead Squats - 40/30/20kg
-15 minute cap-

WEDNESDAY

WEDNESDAY
(A) Snatch Complex (20-25min)
1 x Hang Power Snatch + 1 x Power Snatch
NOTE: Increase load as desired without form suffering

(B) 7min AMRAP (up ladder)
3-6-9-12....etc..
Power Snatches - 40/30/25kg
Burpees

TUESDAY

(A) Bench Press - 2-4-6-8-10

(B) 3 Rounds
10 x Deadlifts - 80/50/35kg
10 x TTB
60 x Double Unders
Sub for Double-unders is 60 Single-unders + 10 Burpees

Monday

(A) HATCH PROGRAM – WEEK 12/DAY 1 – BACK SQUAT: 5@60% - 5@70% - 2×5@75%

FRONT SQUAT: 5@65% - 5@70% - 5@75%
Rest 90 seconds between sets, including the transition between Back Squat and Front Squat.

(B) 16min AMRAP
200m run
7 x Power Cleans - 50/30/25kg
10 x Abmat Sit-ups

FRIDAY

(A) Hatch Squat - Week 11,Day 2

(B) 3 Rounds
5 x G2O - 60/40/30kg
10 x Lateral Burpees (Over Bar)

THEN REST 2min
THEN RUN MAX DISTANCE IN 2 1/2min (150sec)

THURSDAY

THURSDAY
(A) Snatch Complex - Every 90 seconds for 10 sets
10min to find a moderate load,THEN Perform
1 x Power Snatch + 1 x OHS + 1 x Snatch
NOTE: If your OHS is considerably weaker than your Power Snatch then perform 2 x OHS with a 3sec pause in bottom on one minute (use a dowel if needed), then 2 x Power Snatch on the alternate minute.

(B) 12min AMRAP
5 x Snatch Grip Deadlifts - 60/40/30kg
10 x Russian KB Swings - HEAVY
30 x Double Unders
NOTE: Today's scaling for anyone with less than 10 consecutive DUs is a 1/2 Gasser

WEDNESDAY

(A) Power Clean & Jerk - EMOTM x 10
Build up to 75% then perform 1 rep EMOTM x 10

(B) 15min AMRAP
Run 200m (Sprint, No Gaming for Pull-ups)
MAX Unbroken Pull-ups
Recover 30sec
MAX Unbroken Push-ups
NOTE: As soon as run is completed, jump straight on bar. As soon as perfect plank on push-ups is compromised your done! No resting, just honest reps. TIP: Think which grip will give you best opportunity for MAX Reps.

(C) Planks - front/side; 2 x near max hold

KELLY

(A) Kelly
5 Rounds
Run 400 meters
30 box jump, 24 inch box
30 Wall ball - 9/6kg

(B) Work a skill or Strength

NOTES: Have fun with this one Team, Spend plenty time prepping & plenty of time rolling out afterward.
Pick the Coaches brains on the WOD & how to roll out afterward. That's what we are there for.

Monday

(A) Hatch Squat - Week 11, Day 1
Front Squat
Back Squat

(B) For Time
50 x Air Squats
30 x TTB
20 x Pull-ups OR Dips
30 x TTB
50 x Air Squats

OPTIONAL EXTRA
Handstand Practice (Any component) Get upside down & have fun with it.

FRIDAY

(A) Hatch Squat Cycle Back & Front Squat, Week 10 - Day 2

(B) 3 Rounds
10 x Hang Squat Cleans - 50/35/25kg
50 x Double Unders

(C) *Twice a week session Athletes, spend 10min on a skill before rolling out/mobilising.
**If you have been in for most of the week then roll out/mobilise only..

THURSDAY

(A) Hang Snatch + Snatch - 1-1-1-1-1

Quickly build to a Heavyish single rep of above complex & complete 5 working sets using the same weight.

A single rep = 1xHS+1xSnatch, Ideally you should not dump the bar until both the Hang & then the Snatch are completed. 

(B) 

Run 800m

THEN PERFORM

3 Rounds

10 x Power Snatch - 45/30/25kg

10 x Box Jumps - 24/20

THEN AFTER THE LAST REP OF RND 3

Run 800m

WEDNESDAY

(A) JERK COMPLEX: 1-1-1-1-1-1

1 Jerk Complex consists of 1xPush Press + 1xPush Jerk + 1xSplit Jerk. Rest no more than 90 seconds between sets. 

(B) For Time

21 x HSPU

15 x BURPEE LATERAL BAR HOPS

9 x DEADLIFTS - 100/70/50kg

15 x HSPU

10 x BURPEE LATERAL BAR HOPS

6 x DEADLIFTS - 100/70/50kg

9 x HSPU

5 x BURPEE LATERAL BAR HOPS

3 x DEADLIFTS - 100/70/50kg

Tuesday

(A) Build to a ME Clean & Jerk in 6 lifts

THEN at 75% Perform EMOTM x 6

1 x Clean & Jerk + 3 x Burpee (Max Height Jump)

(B) 12 MINUTE AMRAP

5 x POWER CLEANS - 60/40/35kg

10 x KTE

20 x WALL BALLS - 9/6kg - 10/8ft

Optional Extra

EMOTM x 6

1/2 Gasser

Monday

(A) HATCH PROGRAM – WEEK 10/DAY 1
BACK SQUAT - 1x5@60% - 1x5@65% - 1x5@70% - 1x5@75%

FRONT SQUAT - 1x5@60% - 1x5@65% - 2×5@70%
Rest no more than 90 seconds between sets, including the transition from Back Squat to Front Squat.


(B) 3 Rounds
Run 400m

20 x Pull-ups

20 x OHS - 40/30kg

Friday

A) Warm-up as needed. Rest only 90 seconds between working sets.
Week 9/Day 2 – Back Squat: 5 @ 65%, 3x5 @ 75%

Front Squat - 4x5 @ 65%

B) "CrossFit Games Open 11.1"

AMRAP in 10

30 Double Unders

15 Power Snatch (75/55)

(Any Athletes who competed way back then, compare and post)

Thursday

(A) Work on a skill that needs attention OR Catch a missed Strength from the week

(B) 20min AMRAP:
10 x POWER CLEANS - 70/47.5/38kg
15 x TTB
1/2 Gasser

OPTIONAL EXTRA
200m Farmers Carry - Something HEAVY

Wednesday

A) Bench Press 5-5-5-5-5

Warm Up as needed.  Rest 2-3 minutes between sets.  Each set should be as heavy as possible.

B) For Time:

Run 1000m
50 Horizontal Ring Rows*
30 Shoulder to Overhead 61/43/35kg

*Note: Prep Group perform Pull-Ups

Tuesday

A) Clean & Jerk - Warm-up as needed. Rest only 90 seconds between working sets.
2x2 @ 60%, 1x2 @ 70%, 1 @ 80%, 1 @ 85%, 4x1 @ 90%
For doubles, drop and re-set.  Take no more than 10 seconds between reps.  All reps are full Squat and Split Jerk.

B) 15min AMRAP

Run 1000m

Rest 1 full minute then in remaining time:

AMRAP 
5 Snatch (Squat) 61/43/30kg
10 HR Push Ups
15 Pullups*

*Note: Prep Group perform Horizontal Ring Rows.

Monday

A) Warm-up as needed. Rest only 90 seconds between working sets.
Week 9/Day 1 – Back Squat: 5 @ 60%, 3 @ 70%, 2 @ 80%, 2 @ 90%, 1 @ 95%

B) 11min AMRAP

6 Front Squat 75/52.5/38.5kg

6 Burpee Over Box 30/24/20

Note: Burpee is jump and over the box to the other side, turn around and come back.  Each pass over the box is a rep.  Landing on the box is a scaled option.

Optional Extra's: Bar MU or Dips EMOTM x 10

Pick a number you can maintain for every round x 10

Friday

A) Hatch Program – Warm-up as needed. Rest only 90 seconds between working sets.
Week 8/Day 2 – Back Squat: 2 x5 @ 65%, 3x5 @ 70%

Front Squat - 4x5 @ 60%

B) 3min AMRAP

10 Thrusters - 95/65/60

10 Pull Ups

Rest 0:30

3min AMRAP

10 Power Cleans - 95/65/60

10 Burpees

Rest 0:30

3min AMRAP

10 Jerks - 95/65/60

10 Snatch (any) - 95/65/60

Thursday

A) Deadlift - 8 Sets of 3 Reps.  Use same weight on all sets.

B) For Time:
10 KB Swings - Heavy Russian
10 Box Jumps 24/20
10 Ring Dips

Rest 2.00 Minutes

12 KB Swings - Heavy Russian

12 Box Jumps 24/20

10 Ring Dips

Rest 1.30 Minutes

14 KB Swings - Heavy Russian

14 Box Jumps 24/20

10 Ring Dips

Rest 1.00 Minute

16 KB Swings - Heavy Russian

16 Box Jumps 24/20

10 Ring Dips

Rest 30 Seconds

18 KB Swings - Heavy Russian

18 Box Jumps 24/20

10 Ring Dips

C) 3 Minutes L Sit

Max Effort Forearm Plank

Wedesday

A) 20 Minutes to establish a 3RM Power Clean.  Notes: These are ideally touch and go reps, without dropping the bar.  Keep mechanics and quality movement the priority!  Drop the bar and reset if you don't feel comfortable with touch and go.

B) 3 Rounds - 15 Minute Time Cap -
10 KB Cleans(two hands/bells, from the floor) 24/16/16kg
15 Wall Balls (Unbroken) 9kg and HIGH.  Pick a height and nail it
50 Double Unders

Tuesday

A) Warm Up to Part B.  It should be approximately 75%-85% of 1RM Snatch.

B) 4 Rounds
6 Snatch 61/43/30kg
Sprint 200m
Rest 2 minutes between rounds

Free Trial Class

***FREE TRIAL CLASS*** Tonight and every Monday Night at 7pm.

We often hear people say that they need to be fit before coming to CrossFit.  This couldn't be more further from the truth.  Don't believe it? So put it to the test and come to our Monday night 7pm class, no strings attached. All you have to is bring some water, a towel and turn up 10 minutes before class. Everyone welcome!!

Attached is a video from CrossFit HQ.  This is 1 persons story, it could be your story.

Monday Fun Day

A) Hatch Program – Warm-up as needed. Rest only 90 seconds between working sets.
Week 8/Day 1 – Back Squat: 5 @ 65%, 5 @ 70%, 5 @ 75%, 5 @ 80%

B) This is one continuous piece, with no breaks between parts.

1.00min - ME Muscle Ups
THEN
3.00min - AMRAP of:
9 Shoulder to Overhead 61/43/35
12 TTB
THEN
1.00min - ME Muscle Ups
THEN
3.00min - AMRAP of:

9 Shoulder to Overhead 61/43/35

12 TTB

THEN

1.00min - ME Muscle Ups

THEN

6.00min to establish a 1RM Clean + Split Jerk + Clean

(Cleans can be any and reps don't have to be TNG but be ready to lift straight after dumping)

NOTE: If no Ring MU then use appropriate scale - full list of options will be on the front board.

Friday

(A) Fractured Fran

21 Thrusters 95/65#

21 Pullups

-rest 2 minutes-

15 Thrusters 95/65#

15 Pullups

-rest 2 minutes-

9 Thrusters 95/65#

9 Pullups

For total working time.

Note: The point is to see how fast you could be on Fran assuming you did not rest. Each round should be a sprint and completed with as little breaking as possible.

(B) HATCH PROGRAM – WEEK 7/DAY 2 – BACK SQUAT: 

4 @ 70%, 4 @ 75%, 4 @ 80%, 4 @ 85%

FRONT SQUAT: 5 @ 60%, 5 @ 65%, 2×5 @ 70%

Rest no more than 90 seconds between sets, including the transition from Back Squat to Front Squat.

Thursday

(A) 15min to find ME complex
1xPush Press + 1xPush Jerk + 1xSplit Jerk

(B) Partner WOD (25min Cap)
4 Rounds Each
200m + Half Gasser (1.30 cap)
10 Burpee Box Jump Overs - 20
10 DB Split Jerk (5 x Each Side) - 45/35/35
Note: Partner 2 starts run when partner 1 finishes rep 10 of Burpee Box Jump Overs

Wednesday

(A) 15min to find Heavy Hang Snatch


For time:
45 Toes to Bar
-then-
3 rounds of:
15 Deadlifts 70/50/35
15 Back Squats 70/50/35
- 12 minute cap -

Tuesday

- 5 minute AMRAP:
4 Power Cleans - 70/48
24 Double-unders
10 Push Ups
Rest 60 seconds

4 minute AMRAP:
4 Power Cleans
24 Double-unders
10 Push Ups
Rest 60 seconds

3minute AMRAP
4 Power Cleans
24 Double-unders
10 Push Ups
Rest 60 seconds

2 minute AMRAP
4 Power Cleans
24 Double-unders
10 Push Ups
Rest 60 seconds

1 minute AMRAP
4 Power Cleans
24 Double-unders
10 Push Ups

Monday

(A) Hatch Program – Warm-up as needed. Rest only 90 seconds between working sets, including transition from Back Squat to Front Squat.  
Week 7/Day 1 – Back Squat: 5 @ 70%, 5 @ 80%, 2 @ 85%, 3 @ 90%, 1 @ 100%
Front Squat: 5 @ 65%, 4 @ 75% 4 @ 80%, 4 @ 85%, 1 @ 100%


(B) 3 Rounds
400m Run
20 Kettlbbell Swings 32/24/20 
10 Muscle Ups - Sub for Muscle Ups is 15 Pull Ups

Saturday Prep

(A) EMOTM 5 x 5 Squat Snatches @60% TnG

(B) Front Squat
Perform Week 6 - Day 2 of Hatch Squat Cycle.

(C) Tabata Row

Friday

(A) Hatch Program – Week 6/Day2– Back Squat: 1x4@75%, 3x4@80%
NOTE: There are NO Front Squats in today's session. Competitor Prep Athletes will have them programmed in tomorrow's session.

(B) For time:
30 Thrusters - 52/36.5/25kg
30 Pull ups
30 Power Cleans - 52/36.5/25kg
30 Burpees
30 Jerks - 52/36.5/25kg
30 BJ, 24/20" - games standards.

Thursday

(A) DEADLIFT: 1-1-1-1-1-1-1
Warm-up as deemed fit. Use this as an opportunity to establish a current 1RM.

(B) 12 MINUTE UP LADDER: Compare Here
3 x HANDSTAND PUSH-UPS
3 x OVERHEAD SQUATS 61/43/30kg
EVERY 4 MINUTES PERFORM 50 DOUBLE-UNDERS
Double-under perform at 0:00, 4:00, and 8:00

Wednesday

(A) 20min to find Heavy Snatch

(B) EMOTM x 20
Odds = 3 x Hang Snatch 75%
Evens = 7 x TTB

Monday

(A) Hatch Program – Week 6/Day 1 – Back Squat: 6 @ 70%, 6 @ 80% 3 @ 90%, 2 @ 95%
Warm-up as needed. Rest only 90 seconds between working sets.
Front Squat: 5 @ 65%, 4 @ 75%, 2×4 @ 80%

(A)10 min AMRAP
5 Power Snatch 50/35
10 Chest-to-bar Pull-ups
30 Double-unders

Friday

Hatch Program – Week 5/Day 2
(A) Back Squat: 6 @ 65% - 6 @ 75% - 2×6 @ 80%
Warm-up as needed.

Front Squat: 5 @ 60% - 5 @ 65% - 2×5 @ 70%
Rest 90 seconds between sets, including the transition from Back Squat to Front Squat.

(B) 3 rounds
400m Run
25 Wall Balls - 10/8ft & 9kg
20 SDHP - 43/30/25kg

Thursday

(A) 15min to Find MAX weighted strict pull-up.

(B) For Time:
10 x Clean & Jerk 61/43/35kg
5 Pull-Ups, 10 Push-ups, 15 Squats
8 x Clean & Jerks
5 Pull-Ups, 10 Push-ups, 15 Squats
6 x Clean & Jerks
……
2 x Clean and Jerk
5 Pull-Ups, 10 Push-ups, 15 Squats
-25 min time cap-

Notes: Start with 10 x C & Js and do a round of ‘Cindy’, then 8 x C & Js and a round of Cindy etc, all the way down to 2 x C & J and a round of Cindy. The Clean can be a power or a squat. The Jerk can be a push or split.

Wednesday

(A) Snatch - 20min to build to a Heavy Single

(B) 9min AMRAP
50 x Double Unders
20 x KTE
MAX Rep Push-ups

Monday

(A) Touch & Go Clean & Jerk
3-3-3-2-1

(B) 4 rounds
Run 400m
10 x Burpee Box Jumps - 20
10 x R KB Swing - 24/20kg

Friday

(A) Hatch Program – Week 4/Day 2 - Back Squat: 8 @ 65%, 8 @ 70%, 8 @ 75%, 8 @ 80%
Front Squat: 5 @ 60%, 5 @ 65% 2x5 @ 70%,

(B) 7min Up Ladder
1 x Bar Muscle Up
1 x Power Snatch - 61/43/30kg
1 x STO - 61/43/30kg
2 x etc
AT 7min IMMEDIATELY PERFORM
50 x KB Swings (Russian) 32/24/20

Partner Up

(1)Med Ball Run x 600m

THEN

(2)5 Rounds 
12 Deadlifts - 61/43/35kg
9 Hang Power Clean - 61/43/35kg
6 Push Ups (HR)

THEN

Med Ball Run x 600m

NOTE: (1) Both Athletes run together & share carrying the med ball between them as they see fit. THE BALL MUST NOT TOUCH THE GROUND UNTIL THE DESIGNATED DISTANCE IS COMPLETE.
(2) Partner (A) will perform the barbell portion of the WOD & as Athlete (A) starts the Pushups, Only then can Athlete (B) begin the Deadlifts. This will continue until each athlete has performed 5 rounds each, Where the partner run will commence just as it did at the start.
SEE COACHES FOR SCALING OPTIONS & FURTHER DESCRIPTION.

Too Fit 2 Quit

It's only a matter of time before a Dodgeball themed piss take of CrossFit comes out.  Tell me, who'd play our CrossFit hero's??

Wednesday

(A) Bench Press 5-5-5

(B) Helen 3 Rounds
Run 400m
21 x KB Swings - 24/16
12 x Pull-ups

Tuesday

(A) 15min to find 3RM Hang Snatch

(B) 3min AMRAP
9 x STO - 50/35/25
12 x TTB

1min Recovery

3min AMRAP
12 x STO - 50/35/25
9 x TTB

1min Recovery

3min AMRAP
9 x STO - 50/35/25
12 x TTB

Monday

(A) Hatch Program – Week 4/Day 1 – Back Squat: 8 @ 65%, 8 @ 70%, 6 @ 80%, 6 @ 85%

Front Squat: 5 @ 70%, 5 @ 75%, 5 @ 80%, 5 @ 85%

(B) For Time
400m Run
21 Thrusters 43/30/25
21 Box Jumps 24/20
15 Thrusters
15 Box Jumps
9 Thrusters
9 Box Jumps

Friday

(A) Back Squat
1x10@60% - 1x10@65% - 1x8@70% - 1x8@75%

(B) CrossFit Games Open Workout 13.2
10 minute AMRAP:
5 Shoulder to overhead (115/75)
10 Deadlift (115/75)
15 Box jumps (24/20)
Notes: 2013 Games standards for each movement. A shoulder press, push press, push jerk or split jerk may be used for shoulder to overhead. Hips and knees must be fully extended on the deadlift. Hips and knees must be fully extended on top of the box for a rep to count for box jumps.

EXTRAS
Front Squat
1x5@60% - 1x5@65% - 2x5@70%

Thursday

(A) EMOTM x 12
Odd, Double-unders
Even, Hang Power Snatch + Power Snatch

For the odd minute perform either 30 Double-unders, or 30 seconds worth of Double-under practice.
*SNATCH - Use Tuesdays (B) weight

(B) 5 Rounds
15 x OHS - 43/30/25
15 x Bar Lateral Burpees

EXTRAS
Hip Thrusts - 4 x 8 AHAP

Wednesday

(A) Clean & Jerk - Find a Heavy single in 15min

(B) For Time
45 x Pull-ups
1000m Run
45 x Sit-ups

EXTRAS
Seated Dumbbell Piston Press: 4 x 8/side. AHAP

Tuesday

(A) Snatch - Find a Heavy Single in 15min

(B) 7 Rounds
3 x Hang Snatch @ 70-75% Above
6 x Box Jump - 24/20
12 x KB Swing - AHAP

Monday

Back Squat: 8 @ 65%, 8 @ 70%, 6 @ 80%, 6 @ 85%
Front Squat: 5 @ 60%, 5 @ 70%, 5 @ 75%, 5 @ 80%

3 rounds
400m Run
20 Wall Balls 9kg - 10/8ft
15 Hang Power Cleans 50/35

Yoga at CrossFit Penrith

Yoga at CrossFit Penrith

We’re pleased to announce that CrossFit Penrith has now added a Sunday morning Yoga class to its timetable.  We welcome Sandy Santucci to our team of Coaches at CrossFit Penrith.  

This Yoga class is open to everyone! You don’t have to be a member of CrossFit Penrith or even do CrossFit.  

When: Sundays at 8.30am

Where: CrossFit Penrith - Unit 3/18 Abel Street, Penrith

Cost: $5.00 for Unlimited Members of CFP, $10 for 2x Per Week Members of CFP and $15.00 for Non-Members

Read on for a bio from Sandy:

Why Yoga?!

How I started out with Yoga and what manifested after that.

I started practicing Yoga in  my early 20s when I was at University to overcome my stress levels, to be more relaxed and focused during my exams and my studies.  From that point on Yoga has always been part of me in some form or another.

Yoga gives me strength, clarity and awareness in everything that I do!  It allows me to have the patience to accept my weaknesses, to learn from my mistakes, enhance my strengths and opportunities and gives me a deeper understanding of discovering my greatest potential.

As I continue to enrich and evolve along my yoga and life journeys; I constantly pursue the true element of finding balance to make the best decisions for my life without the obsession of expecting the perfect outcome, but discovering the most profound outcome relating to the situation at hand - no matter how simple or challenging the circumstance.

As a natural progression of my insatiable thirst for knowledge, I enthusiastically took my  Yoga practice to another level when I began my Advanced Diploma of Yoga Teaching in 2010 at Nature Care College in St Leonards and began my career as a fully certified Yoga Instructor in 2011.

My true passion for teaching Yoga is to provide my students a space where they can be present with their bodies, minds and hearts, regardless of what their physical, emotional or spiritual beliefs or capabilities are.  

I enjoy supporting students that possess difficult life challenges or stressful situations both physically (from either trauma/injury or lacking flexibility), and emotionally (their relationship with others and themselves) as these individuals usually have the most profound improvements in all facets of their lives!

My students are my true inspiration and are the true essence of why I am passionate about teaching Yoga!  I continue to learn and always hold that beginner’s mindset to keep myself grounded and to discover innovative and creative ways of adapting and evolving this ancient practice into our modern era.

I predominantly teach Hatha Yoga which combines movement (asana) with the breath (pranayama), by combining the enhancement of mental focus to develop physical strength, flexibility (both muscular and skeletal), and to deepen awareness and relaxation.

With the use of Yoga props (where necessary) through Iyengar Yoga - I also encompass and combine the skills of blocks, belts and blankets to allow students the accessibility to deepen their practice in safety and with full awareness of their body wisdom.

A combination of these Yoga styles above, along with proper alignment and encompassing a mindful approach to practicing Yoga will bring balance, strength, mental clarity, inner peace and a holistic sense of well-being both in body and mind.

Main benefits of regularly practicing Yoga (but are not limited to) include:

• Building strength (physical, mental, emotional)
• Increase/improve muscle tone and flexibility
• Enhances physical and mental balance and focus
• Encourages proper body alignment/posture
• Reduces stress/anxiety
• Improves quality of sleep
• Speeds up recovery time
• Complimentary to all other exercises/activities
• Increase lung capacity for improved oxygen (O) and carbon dioxide (CO2) balance
• Detoxifying and cleansing for all major organs

Friday

(A) Back Squat 
1x10@60% - 1x8@70% - 1x8@75% - 1x8@80%

Front Squat
1x5@60% - 1x5@65% - 2x5@70%

(B) 9 MIN UP LADDER 
3 x Power Snatch - 61/43/35kg
3 x Toes-To-Bar
6 x Power Snatch
6 x Toes-To-Bar
9 x Power Snatch
9 x Toes-To-Bar
12 x Power Snatch
12 x Toes-To-Bar
AND SO ON UNTIL 9 MINUTES IS UP

EXTRA'S
Mobilize Like A MOFO

Thursday

WOD:
1) Bench Press: 5-3-3-5-10
Warm-up appropriately. Rest 2-3 minutes between work sets.


(B) 5 rounds
9 Deadlifts 120/85/70kg
11 Burpee Lateral Bar Hops
1 Rope Climb (MAX Height 3 Pumps)

EXTRAS
3x8 Glute Ham Sit-ups.

Wednesday

(A) Clean & Jerk Complex (TNG)
1xHang Clean + 1xClean & Jerk
Find a ME load for complex in 10min then drop to 85% & perform 2 x Complex EMOTM x 3

Note: Hang is from Knee & Full Clean is requested unless flexibility limitation is an issue.

(B) 3 Rnds
15 x STO - 70/45/35kg
Run 800m

OPTIONAL EXTRA
Tabata Decline Push-ups (Tyre)

Tuesday

(A) Snatch: 1×2 @ 60%, 1×2 @ 70%, 1×1 @ 80%, 1×1 @ 85%, 4×1 @ 90%
Warm-up as deemed fit. Rest no more than 90 seconds between your lifts. All should be full Squat unless injury or mobility limit you.

(B) 21/15/9
Full Snatch - 43/30/25
Box Jump 30/24/21

OPTIONAL EXTRAS
HSPU - EMOTM x 10
Choose a rep range & maintain it

Monday

(A) Back Squat
1x10@60% - 1x8@65% - 1x6@70% - 1x6@75% - 1x6@80%

Front Squat
1x5@60% - 1x5@70% - 2x5@75%


(B)
2, 4, 6, 8, 10 Power Clean 70/45/35
10, 8, 6, 4, 2 Strict Pull Ups

Saturday Catch Up + Competitor Prep Session

There was some good work in both sessions today everyone. To pick one highlight from each session & in no particular order (A) I could nearly just say the name Eileen & leave it at that lol, whilst she has competed in the Opens & the occasional games day, I would still consider her as one of our Non Competing Masters... She comes to CFP to enhance her quality of life "First & Foremost" she's as tough as nails & not afraid to tell it as it is, so to speak & as a Coach, you better have more than "Just Because" if you alter anything to how she is doing something & she asks "Why?" Which is fantastic IMO..
She has gotten this far in life by "Working Shit Out" & backing herself. Even as a Coach She can appear pretty head strong but earn her respect & give her the "Why's" to your reason for change & she is a pleasure to Coach. Watching her Front Squat today was my highlight for the 7-8am session.
(B) Can't go past the Boys Vs Girls Tyre flip Final.
Ok, maybe they are In a particular order.

Friday

(A) Back Squat: 10 @ 60%, 8 @ 65%, 8 @ 70%, 8 @ 75%,

Front Squat: 5 @ 60%, 5 @ 65%, 2x5 @ 70%,

(B) 2 Rounds
25 x STO - 50/35/25
20 x OHS - 50/35/25
15 x Pull-ups

Thursday

(A) Build to a ME C&J over 5min
THEN back it down to 85% & perform
EMOTM x 10
1 x Clean + 2 x Jerk

(B) For Time
Run 800m
THEN 3 Rnds
21 KB Swings - 24/16
15 KB G2O - 24/16
9 HPC - 61/43/35
THEN FINISH WITH
Run 800m

Wednesday

(A) 3 Rnds for MAX reps (NFT)
Bench Press @ BW
Pullups

(B) 4 Rnds
10 x Deadlift - BW
10 x Box Jump - 24/20
1/2 Gasser Farmers Carry - AHAP

Tuesday

(A) Snatch: 1×2 @ 60%, 1×2 @ 70%, 2×1 @ 80%, 2×1 @ 85%, 2×1 @ 90%
Warm-up as deemed fit. Rest no more than 90 seconds between lifts. These should be all full Squat.

3 rounds
400m Run
7 Squat Snatch 50/35/25
7 Muscle-ups
Substitution for Muscle-ups will be 2x in a Dip or Push-up

Monday

Back Squat: 10 @ 60%, 8 @ 70%, 6 @ 75%, 4 @ 80%

Front Squat: 5 @ 60%, 3×5 @ 70%

12min AMRAP:
30 Double-unders
15 TTB
30 Double-unders
15 HSPU

Friday

(A) EMOTM x 20
Odd, Double-unders
Even, Movement of Choice
For the odd minute perform either 30 Double-unders, or 30 seconds worth of Double-under practice. For the even minute perform a movement that needs practice. it can be anything you would like to work on, but should be something you struggle with. You should think about capping the second movement at 20 seconds worth of work.

(B) 10min AMRAP
5 x Box Jump Overs - 24/20
10 x Ball Slams
5 x Box Jump Overs - 24/20
10 x Russian KB Swings (Heavy)

Thursday

(A) Deadlift 5x3 TNG

(B) 15-12-9
Sumo Deadlift - 80-50kg
DB Snatch - 45/35lb
Push-ups

Wednesday

(A) Snatch (Any) 1RM

(B) **HPS @65% of above
1-10 x HPS + 10-1 x TTB
With a 1/2 Gasser between rounds.
Eg: 1 x HPS + 10 x TTB + 1/2 Gasser
2 x HPS + 9 x TTB + 1/2 Gasser

Tuesday

(A) Power Clean 1RM

(B) 15 AMRAP (Start with 400m Run)
5 x HPC @ 70% of 1RM
5 x Goblet Squat 24/16
15 x KB Swing

Monday

(A) Back Squat
1 x 5@70% - 1 x 5@80% - 1 x 2@85% - 1 x 3@90%

(B) Every 2min x 7
3 x Thrusters 50/35/25kg
6 x Pull-ups
9 x Box Jumps 24/20

Friday

(A) Press Complex
3 x Strict + 2 x Push + 1 x Jerk (Any)
Build to a Medium - Heavy Load On Complex

(B) 3 Rounds - 2min Recovery Btwn Rnds
8 x KB STO - 32/20/16kg
1 x **Full Gasser
12 x Ring Dips
**2 Hand Touch On Every Turnaround During Gasser

The Tester

With a continuous running clock, begin with:

6min AMRAP (9/6kg)
10 x Wall-balls
5 x Overhead Walking Lunge
10 x Ball Sit-ups (Think Plate Overhead)
5 x Overhead Walking Lunge
NOTE: Med Ball is used for all movements. Height on WB is a repeat climb 8+9+10+8+9ft ladder.
**4 x Burpee Penalty Anytime Ball is lower than hip or continuity of movement is broken.

1min RECOVERY

6min MAX Distance
Run

1min RECOVERY

EMOTM x 6
1 x Box Jump - 31/24
2 x Max Distance Broadjump
1 x Plank Hold Until the 45sec mark
NOTE: The first Broadjump is performed via a depth drop from your box (Think Ninja) Once you drop (NOT JUMP) from your box, the broad jumps will be seamless with full control upon landing. After your 2nd Broadjump you will land & drop into the plank (Think Burpee)

Wednesday

(A) Deadlift: 1-1-1-1-1-1-1
Warm-up as deemed fit. Use this as an opportunity to establish a current 1RM. Make sure you are mentally and physically prepared for this, and make sure you have a plan for how you are going to approach this.

(B) 12 minute Up Ladder:
3 HSPU
3 OHS - 61/43/30
6 HSPU
6 OHS
9 etc
Every 4 minutes Perform 50 Double-unders
Double-under perform at 0:00, 4:00, and 8:00

Tuesday

(A) Front Squat: 1-1-1-1-1-1-1
Warm-up as needed. Rest 90-120 seconds between your working sets. You should use this as an opportunity to establish a current 1RM Front Squat. Your 6 other working singles should be within 80% of your Max for the day.

(B) 2) 3 rounds
12 KB Russian Swing 32/24/20
6 Squat Clean Thrusters 61/43/32
1/2 Gasser (2 Hand Touch)

Monday

(A) Snatch 1x70 - 1x75 - 1x80
1x75 - 1x80 - 3x1@80+

(B) 8min AMRAP
15 C2B
MAX Hang Clean 70/45/35

Friday

(A) 15min AMRAP Complex
Power Clean
Front Squat
Thruster
Split Jerk
*Choose own weight

(B) 5 Rnds
5/3 Wall Walks
10 Push-ups
15 Squats
*No cap but aim for 12min max

Thursday

(A) Speed Deadlifts
10 x 3 @ 50% 1RM

(B) 800m run
THEN 3 Rnds
6 DB Snatch (AHAP)
12 TTB
6 DB Snatch
12 Pull-ups

Wednesday

(A) Hang Clean + Full Clean
Build to a ME load

(B) 4 Rounds
50 Double Unders
15 G2O 60/40
10 Box Jump 24/20

Tuesday

(A) Snatch
1 x Hang + 1 x Full
Build to a ME load.

(B) 7 min AMRAP:
7 Power Snatch @ 75% of 1RM
11 Burpees Over Bar

Monday

(A) Back Squat
1X8@65%, 1X8@70, 1X6@80%, 1X6@85%

(B) 800m Run
THEN
3Rounds
20 x KB Swings 24/16
15 x HR Push-ups
5 x Front Squat 50/35

Friday

(A) Hang Clean
Build to a medium to heavy Double.

(B) 3 Rounds
15 Thrusters 43/30
20 KB Swings 24/16

Wednesday

(A) Perform 1 x *Snatch Complex every 90sec x 7 sets.
*1 x Hang Snatch + 1 x Snatch + 1 x OHS
NOTE: At 20min past class start time, perform your Complex/90sec x 7 sets.

(B) 9min AMRAP
10 x Snatch (Any)
10 x HR Push-ups
20 x KB Swings 24/16
1 x ME Double Unders
NOTE: Choose own weight for Snatch.

Tuesday

(A) Power Clean
*Find a Heavyish single
THEN drop load to 80% & finish with 2-3 singles

(B) D.T. (5Rounds) 155/115lb
12 Deadlifts
9 Hang Power Clean
6 Push Jerk
NOTE: Use one bar & same load

Monday

(A) Back Squat
1X10@60% - 1X10@65% - 1X8@70% - 1X8@75%

(B) 6Rnds
3 Thrusters HEAVY
1 Bar Facing Broadjump Burpee
1/2 Gasser
**BFB Burpee is to be done all in one fluid movement, with a landing in bottom of Squat.
***1/2 Gasser is 100% effort with 2 handed touch at turnaround. (10 Burpee penalty for pulling up short of finish)
NOTE: These rounds should take you no more than 2min per round

Numbered Athlete Profile-No.33 Amanda Freeman

No.33 Amanda Freeman

Age: 30
Height: 170cm
Weight: 65kg
Started CrossFit: Feb 2011
Occupation: Gym Manager

BenchMarks

Strengths
Snatch: 57.5kg
Clean & Jerk 78kg
Deadlift: 132.5kg
Back Squat: 100kg

Max Double Unders: 102

Max Height Box Jump: 1.1m

Favourite WOD: Annie
Least favorite WODS: Long AMRAPS

Fun Fact: My mum that’s 61 years old does Crossfit too (and she can deadlift 107kg)

Friday

(A) 15 minutes to establish a 1rm snatch


(B) Run 800m
-then-
3 rounds:
25 Pull-ups
8 Power snatches 61/38.5/27kg

Thursday

Partner Up - 30min AMRAP
400m Run
+
6 x G2O - 50/30kg
8 x Box Jump 24/20
10 x TTB (Scaled) KTE
NOTE: Partner A Runs whilst Partner B does 6-8-10 AMRAP.
Partner A picks up where B finishes from,,, etc

Wednesday

(A) 12 minutes to work to a near maximal complex of: Push Press + Push Jerk + Split Jerk (from blocks or rack).


(B) 3 rounds for total time of:
9 HSPU
18 KB Snatch 24/16kg (Alternating, 9/side)
9 Bar Muscle-Ups (Attempts)

Rest 2 minutes between rounds.

Tuesday

(A) 15 minutes to establish a 1RM 2 Position Hang Snatch (1st) From 5cm below knee, THEN  from above knee.
(1A) 3 x 1 @90% of above

(B) 7 rounds for total reps of:
2 minute AMRAP of-
30 Double-Unders
ME C2B Pullups (15 rep cap)
ME Burpees (In remaining time)
*Rest 1 minute.

Notes: The cap on C2B Pullups is 15 reps. These reps do not have to be unbroken. Once you hit this cap, immediately drop down and perform ME Burpees with the remainder of the 2 minute cycle.

Monday

(A) Back Squat - 1X10@60%, 1X8@65%, 1X6@70%, 1X6@75%, 1X6@80%

(B) For Time
50 KB Swings 24/16
30 Front Squats 61/43/30 (From floor)
50 KB Swings
NOTE: Anytime KB swings are broken = 400m run
Front Squat can rest on shoulders only, otherwise = 400m run

Friday

(A) Accumulate 50 Tyre Flips (Partnered or Individually) + Skill work on rings
Eg: MU, Skin The Cat, Just Play

(B) 15min AMRAP
10 x DB/KB Snatch - AHAP
10 x TTR (Scaled KTE)
1/2 Gasser

**Snatches are alternate 5 each side

Thursday

(A) Deadlift 5x5

(B) 10-9-8-7-6-5-4-3-2-1
Hang Power Clean 66/45/35kg
Box Jump 24/20

Wednesday

(A) 12minutes to establish a ME 2 position Snatch (Hang @ Knee + Floor)
Note: Reps do not need to be touch and go; however, re-grip should happen immediately.

(A2) 3 Sets of 2 Pos Snatch @ 90% from #1

(B) 5 rounds
20 sec. ME Push Press 50/35/25kg
10 sec. Rest
20 sec. ME C2B Pull-ups
10 sec. Rest
40 sec. ME Burpee Box Jumps 24/20′′ 20 sec. Rest

Tuesday

(A) Back Squat:
10 sets x 3 reps @ 80% 1 RM.

(B) 5 rounds
50x Double Unders
10x HSPU
10x OHS 61/43/30kg

PREP EXTRA's
5 x 200m sprints. Rest as needed between sprints.
**Go to Jammo or anywhere safe that you can run a straight line 200m.
To clarify "Safe" I mean somewhere you won't get hit by a car etc, I'm confident you won't be mugged.

Monday

(A) For Time (17min Cap)
Run 400m
30x KB swings (24kg/16kg)
Run 400m
30x KB goblet squat
Run 400m
30x KB snatches
Run 400m
30x KB clean and press
**Snatches & C&P are 15/arm,


(B) Work up to a 1 RM Power Clean in 15 minutes.
2) 3x max effort ring dips

PREP EXTRA's
Max effort TTB + Accumulate 3min L-Sit + Max effort KTE

Friday

(A)On the Minute for 7 Minutes
Choose then build up to 90-95%
1 Full Snatch OR 1 Full Clean

(B) 3 Rnds
15 TNG G2O 40/30kg
15 Box Jumps (24″ / 20″)
15 Handstand Pushup
- rest 3 minutes between rounds

Wednesday

Warm Up & prep appropriately
(A) Deadlift 3 x 3 – drop from top and reset each rep
Rest about 30 seconds
Ring Dip x Max

(B) AMRAP in 5 – Wallballs
AMRAP in 4 – Burpees
AMRAP in 3 – Double Unders
AMRAP in 2 – Russian KB Swing - 32/24/20kg

Tuesday

(A) Back Squat - 3x5@70-75-80%
Front Squat - 3x5@65-70-75%

(B) 16 Consecutive rounds for Max Reps:
1st Rnd 20sec Thrusters 43/30/20kg
10 seconds Rest
2nd Rnd 20sec Pull-ups
10 seconds Rest
& so on......

Monday

(A) Snatch: 2×2 @ 60%, 2×2 @ 70%, 2×2 @ 80%, 6×1 @ 85% or Higher
Warm-up as needed. Once in your working sets try and keep your rest periods to 90 seconds between sets. The doubles are not touch and go, think of them as a cluster, hit 1 rep, drop reset, and then hit the 2nd rep. You should have approximately 5-10 seconds between reps, it shouldn’t be drawn out to 20-30 seconds between reps.

(B) 3 rounds
20 Power Cleans 135/95lb
400m Run

Extra Work:
Handstand Walk: 5-10 minutes Practice
Work on any facet of Handstand Walk or Hold

Bar Muscle-up: 10 minutes EMOTM
Pick a rep count you can MAINTAIN for the 10 minutes.

Friday

(A) Clean & Jerk
Start on lighter side & build up within 10min.
**MINI GRACE (5min Cap)
20 x C&J - 135/95lb
*Go at "Grace" speed. Scale load if needed

(B) 9min AMRAP
3 Wall Climbs
6 Box Jump 24/20
9 Russian KB Swings 32/24

*Box Jumps are to have hips open on top of box.

Thursday

(A) 4 rounds
20 Shoulder-to-Overhead 40/30
20 Double-unders
20 Kettlebell Swings 24/16
20 Burpees
200m Run

Jail House WOD

(A) Groups of 2-4
"Lynne" 5 Rnds (Max reps of)
BW Bench Press
Pull-ups
NOTE: This is Not for time.

(B) if in Group of 3
2500m row for time

Tuesday

Apologies for late post. I have not even left bed last 2 days.

(A) Snatch: 2×1 @ 60%, 2×1 @ 70%, 6 other singles @ 80% or higher
Warm-up to 60% as needed. Upon starting keep your rest to approximately 90 seconds between lifts. Work up to whatever weight you feel comfortable with for today. These are all full Squat.

(B) 9 minute AMRAP:
3 Muscle-ups
6 Front Squats 80/55kg
9 Toes-to-bar
Sub for Muscle-up will be strict pull-ups

Friday

(A) Deadlift
work up to a heavy set of 5

(B) 10min AMRAP
5 Cleans - 50/30kg
5 Box Jump Overs 24/20
10 HR Pushups
5 Box Jump Overs
NOTE: Cleans can be any type.
Set bar up on one side of box & when you complete your 5th jump over, you should be opposite side to bar where you will do pushups then after your 5th jump over you will be good to go for round 2 of cleans etc.

Prep Group (DO INSTEAD OF PART A, THEN DO PART B WITH GROUP)
Perform 21 Thrusters + 21 Pullups
NOTE: Have someone time your reps. I need the split time for 9 reps & 15 reps & 21 reps of each movement.
This is the first round of Fran & attack it as such. Eg, Do your 21 Thrusters then straight on the bar for 21 Pull ups but note the time at 9 reps< 15 reps & 21 reps of each.

Thursday

(A) Work Skills & Prep For Part B

(B) 25min 
10 ONE ARM DUMBBELL SPLIT SNATCH RIGHT (AHAP)
1 ROPE CLIMB 12/15ft
10 ONE ARM DUMBBELL SPLIT SNATCH LEFT (AHAP)
1 ROPE CLIMB 12/15ft

NOTE: This WOD is "NOT FOR TIME" I want you to aim for smooth transitions & quality of movement.

**For this workout you must alternate splits on every rep. I would like to see you perform a controlled split as well, i.e. lunge stance, but there is no depth requirement.

Prep Group
STRICT HANDSTAND PUSH-UP: 5 X 5
If you can consistently do 5 Strict Reps for 5 sets, do these to a deficit by using plates. Rest 2 minutes in between sets. If you can’t do these scale with a band. Full range of motion is crucial (No Partials Today)

Wednesday

Testing Week
(A) HELEN
3 Rounds
400m Run
21 KB Swings 24/16kg
12 PullUps

(B) Back Squat
10 - 15 - 20

Tuesday

(A) In 7min Build up to a ME: 1 x HPS + 1 x PS

-THEN @ 80% EMOTM x 7

Perform 1 Hang Power Snatch + 1 Power Snatch + MAX Rep Double Unders in remaining time.

For this your Power Snatch must be Touch-and-Go. If you can’t Touch-and-Go scale the weight accordingly. If you’re not proficient with Double-unders use this instead as Double-under practice. You need to be ready & back to your bar at the top of the next minute, regardless of how many reps performed.

NOTE: Prep Group perform 20 x Double Unders



(B) For Total Time

12 Snatch + 1min of MAX Rep HSPU

9 Snatch + 1min of MAX Rep Ring Dips

6 Snatch + 1min of MAX Rep Pistols (Alternating)

NOTE: Snatch weights 61/43/30kg & Snatch can be any variety

   

Banded Deadlift Set Up

Partner Bear

Partner AMRAP in 20
Partner A runs 400 meters while Partner B does
Max Bear Complexes @ 50/35/30kg (then switch)
- score is total Bear Complexes

Bear Complex is:
Power Clean
Front Squat
Push Press
Back squat
Push Press
You can combine the front squat/push press and the back squat/push press into thrusters if you wish, but you must stand in the clean prior to attempting the front squat or thruster.

FRIDAY

(A) Build up to a ME: 1 x HPC + 1 x PC
-THEN @ 80% EMOTM x 12
Perform 1 Hang Power Clean + 1 Power Clean + MAX Rep Double Unders in remaining time.
For this your Power Cleans must be Touch-and-Go. If you can’t Touch-and-Go scale the weight accordingly. If you’re not proficient with Double-unders use this instead as Double-under practice. You need to be ready & back to your bar at the top of the next minute, regardless of how many reps performed.


(B) 10 MINUTE UP TO 5 LADDER:
1 POWER CLEAN 60/35kg
2 C2B PULL UPS
2 POWER CLEANS
4 C2B PULL UPS
3 POWER CLEANS
6 C2B PULL UPS
4 POWER CLEAN
8 C2B PULL UPS
5 POWER CLEANS
10 C2B PULL UPS
Then Start Again Back At 1 & Climb Through To 5 Again & So On Until 10min Is Up

Thursday

(A) Sumo Stance Deadlift
Build in load to a TnG 5

(B) EMOTM x 5
5 Deadlift 100/70
7 Wall Ball 9/6kg - 10/9ft

-THEN 2min Recovery-

AMRAP x 5
5 Deadlift 100/70
7 Wall Ball 9/6kg - 10/9ft

Wednesday

WARM UP AS NEEDED

(1) Find 10RM within 2 sets

(2) 3 x 5 Back Squat @ 60% of 1RM
*Run 400m after last set

(3) 3 x 4 Front Squat @ Same weight
*Run 400m

(4) 3 x 3 Back Squat @ 75%
30 x DB/KB Snatch 32kg/45/35kg

(5) 3 x 2 Front Squat @ Same weight
30 x DB/KB Snatch 32kg/45/35kg

-THEN-

(6) 1 x 10 Back Squat @ previous FS Weight.