WEDNESDAY

A) Bench Press
Warm-up sets
1x6@60%
1x4@70%
1x2@80%
1x1@85%

Work Sets
6x1@90%

B) 3 Rounds

Run 400m

12 x Hang Power Clean: 60/42/37kg

50 x Double Unders

TUESDAY

A) Snatch Complex
1 Snatch Deadlift + 1 Hang Power Snatch + 1 Power Snatch

B) For Time
Run 200m
15 Power Snatch 55/40/32kg
Run 400m
12 Power Snatch
Run 600m
9 Power Snatch

MONDAY

(A) Back Squat
Warm-up sets
1x6@60%
1x4@70%
1x2@80%
1x1@85%

Work Sets
6x1@90%

(B) With a running clock
at the 0:00
AMRAP x 5
15 Power Cleans: 40/30
10 Toes-to-bar
at the 7:00
AMRAP x 5
10 Power Cleans: 40/30
15 Kettlebell Swings: 24/16
at the 12:00
AMRAP x 5
15 Power Cleans: 40/30
10 Thrusters: 40/30

FRIDAY

(A) Front Squat
Build in load to a Heavy 5reps
-THEN-
Max reps at 90% of that

(B) 3 Rounds
Run 400m
21 x AKB Swings: 24/16
12 x Hang Power Clean: 45/35

THURSDAY

(A) Power Snatch
3 Sets of 1@73%
3 Sets of 1@76%
3 Sets of 1@79%
NOTE: If after these 9 sets you feel good, continue toward a heavy single with a maximum of 5 lifts

(B) For Time
100 Double Under’s (Run 1/2 Gasser every break)
-Straight Into-

15-12-9
Hang Power Snatches: 45/35/30
Burpee’s (Rabbit style)

-Finish with-
100 Double Under’s (No penalty on last 100 D/U)

WEDNESDAY

(A) Bench Press
10 Reps @ 60-65% of 1RM
-THEN-
Max Reps
2 Sets @ 70%-75%
2 Sets @ 80%-85%

(B) For Time
Buy In - Run 200m
3 Rounds
15 x Wall Balls
12 x Box Jumps: 24/20
  9 x OHS: 45/35
Cash Out - Run 400m

Get a Grip

(A) Clean
5 Sets of 1@75%
5 Sets of 1@78%
5 Sets of 1@81%
NOTE: If after these 15 sets you feel good, continue to a heavy single with a max of 5 more singles

(B) Get a Grip
18-15-12-9
RKB Swings: 24/16
TTB
5 x Deadlifts: 100/70
NOTE: Perform 5 Deadlifts after every set

SATURDAY

9-15-21
Overhead Squats: 40/30
Wall Balls

11min AMRAP
(Buy In 3 Rounds)
200m run
10 Deadlifts: 100/70
-THEN-
AMRAP
3 HSPU
5 C2B Pullups
7 Toes-to-bar

FRIDAY

(A) 2 x Thruster + 1 x Front Squat
Build to a challenging load from the ground (No Racks)


(B) For Time
50 x Double Unders
20 x KB/DB Snatch: Heavy (10/10)
40 x Double Unders
18 x KB/DB Snatch: (9/9)
30 x Double Unders
16 x KB/DB Snatch: (8/8)
20 x Double Unders
14 x KB/DB Snatch: (7/7)

THURSDAY

(A) Snatch
With a running clock, and warming up with nothing more than an empty bar
A. 5 mins to establish a heavy Muscle Snatch
B. 5 mins to establish a heavy Hang Squat Snatch
C. 5 mins to establish a heavy Squat Snatch

(B) For Time
Run 600m (4min Cap)
15 x Snatch: 52/36/28
Run 600m (4min Cap)

15 x Snatch: 52/36/28

WEDNESDAY

Shane & Kelly fighting it out in yesterdays girls vs boys row-off during the 9.30am session

(A) Bench Press
1x6-8@65%
1x6@70%
1x5@75%
1x4@80%
1xMax Reps@85%

(B) 4 Rounds
Run 200m
21 x AKB Swings: 24/20
1/2 Gasser
12 x Box Jumps: 30/24

EXTRAS
(1) 1 x Muscle Up every 30 seconds for 10 sets
(2) Tabata TTB: 8x (:20 seconds of max reps, :10 rest)
(3) 4 Rounds (NFT)
10 GHD Situps
10 Pistols (5 each leg)
– rest as needed

TUESDAY

The early days at CFP. Sarah was my very first "CrossFit" believer, & the trust she put in me i will forever cherish. Thanks Sarah.

(A) Clean
5 Sets of 1@70%
5 Sets of 1@73%
5 Sets of 1@76%
NOTE: If after these 15 sets you feel good, continue to a heavy single with a max of 5 more singles

(B) 4 Rounds
5 x C2B Pullups
10 x Deadlifts: 50/35
5 x Front Squats: 50/35
1/2 Gasser

MONDAY

(A) Back Squat
Build in load to a heavy 5rep
-THEN-
1x5@90% of above.

(B) 7min AMRAP
6 x Clean & Jerk: 65/45/42
8 x Wall Ball

Then straight into
35 x Double Under’s
20 x Sit-ups
35 x Double Under’s
18 x Sit-ups
35 x Double Under’s
16 x Sit-ups

EXTRAS
Technique Primer: Muscle Snatch 3x3 (light)
(1) SNATCH
EMOTM x 5min -1rep @70%
EMOTM x 5min -1rep @73%
EMOTM x 5min -1rep @76%
NOTE: If after these 15 sets on the minute you feel good, continue to a heavy single with a max of 5 more singles with a max of 2 min rest

(2) Snatch Pull:
3 Sets x 2@120% - 1 Set x 2@ 90%

FRIDAY

(A) Front Squat
2x6@65%
2x5@70%
2x4@75%
1x3@80%

(B) For Time
15 x Thrusters: 50/35
75 x Double Unders
12 x Thrusters: 52.5/37.5
50 x Double Unders
 9 x Thrusters: 55/40
35 x Double Unders

THURSDAY

(A) Clean
1x2 @ 70%
1x2 @ 75%
1x1 @ 80%
1x1 @ 85%
Then 3 more lifts @ your choice of loading

(B) For Time
100 DU
THEN
21-15-9
TTB
Box Jumps: 24/20

WEDNESDAY

Class in full swing

(A) Bench Press:
3 Sets Of 5 @ 75%
3 Sets Of 3 @ 85%
3 Heavy Singles
Warm-up as needed. Rest 2-3 minutes between sets. Heavy single is just that, heavy single, don’t feel the need to max out.

(B) 8min AMRAP (BUY IN: 16 x Reverse OH Lunge with Plate: 20/15 (8/leg)
10 x Wallballs
 2 x Hang Power Snatch: 50/35/30
10 x Wallballs
 4 x Hang Power Snatch
10 x Wallballs
 6 x Hang Power Snatch
Etc. Until the 8min is up

(C) @ The 10min mark
3RM Thruster in 7min
From the floor.

TUESDAY

(A) Deadlift
2 Sets Of 5 @ 75%
2 Sets Of 3 @ 85%
2 Heavy Singles
Warm-up as needed. Rest 2-3 minutes between sets. Heavy single is just that, heavy single, don’t feel the need to max out.

(B) Continual Running Clock
AMRAP x 4
3 ROUNDS
9 Deadlifts:60/40
7 Hang Power Cleans
5 Jerks
Time remaining: Max Double Under’s

Rest 3 Minutes

AMRAP x 3
2 ROUNDS
9 Deadlifts
7 Hang Power Cleans
5 Jerks
Time remaining: Max Double Under’s

Rest 2 Minutes

AMRAP x 2
1 ROUND
9 Deadlifts
7 Hang Power Cleans
5 Jerks
Time remaining: Max Double Under’s

SUBLIME SATURDAY

AMRAP x 3
5 x Power Cleans: 40/30
5 x Thrusters: 40/30

AMRAP x 7
3 x Deadlifts: 120/85
1 x Round of "Cindy"

AMRAP x 3
5 x Burpees
5 x Hang Power Snatch: 35/25

*Recover 3 minutes between workouts

THURSDAY

Grinding through Wanda sand dunes

(A) Snatch + Overhead Squat

Build to a heavy (Not Max) load.

(B) For Time

50 x Double Unders

30 x Wall Balls: 9/6kg - 10/9ft

10 x Burpees

50 x Double Unders

20 x Wall Balls

10 x Burpees

50 x Double Unders

10 x Wall Balls

10 x Burpees

EXTRAS

20 Minutes of mobility

WEDNESDAY

We turned back the clock to 2009, where the "rolling start" was legal. In true Schwantzy style he took off for the 800m at suicide pace & led into the first turn. We miss you big guy.

(A) Bench Press
3 Sets Of 5 @ 70%
3 Sets Of 3 @ 80%
3 Heavy Singles
Warm-up as needed. Rest 2-3 minutes between sets. Heavy single is just that, heavy single, don’t feel the need to max out.

(B)  15-12-9
Power Cleans: 50/35
Pull-ups
Then go directly into:
9-7-5
Hang Power Cleans: 50/35
200m Run

EXTRAS
(1) Pause Jerk + Jerk: Max load in 8min
(2) Push Press - 1x3@75% -  2x3@80% (Use % from last weeks heaviest load)
(3) 4 Rounds (NFT)
10 GHD Situps
10 Pistols (5 each leg)
– rest as needed

TUESDAY

(A) Deadlift
2 Sets Of 5 @ 70%
2 Sets Of 3 @ 80%
2 Heavy Singles
Warm-up as needed. Rest 2-3 minutes between sets. Heavy single is just that, heavy single, don’t feel the need to max out.

(B) For Time
45 x Double Under's
15 x Thrusters: 40/30
Full Gasser
12 x Thrusters
Full Gasser
9 x Thrusters
45 x Double Under’s

EXTRAS
(1) 2-Position Clean (floor, knee) - Max in 12min
(2) Clean Pull (Floor) 1x2@113% - 1x2@118% - 1x2@123%
(3) 7-5-3
Muscle Up
D-Ball over shoulder: AHAP
NOTE: MU is on rings preferably, however use bar if needed.