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