Tuesday

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

(B) - AMRAP 12
Run 200m
20 Wallball 10/9ft - 9/6/4.5kg
20 KBS – 24/16kg

Monday

Warm Up (Heels can & should raise but toes remain on floor)
1. Snatch Warmup
4-5 sets of complex:
1 Fix Foot Position Power Snatch
1 Fix Foot Hang Snatch
1 OHS

(A) Snatch or Power Snatch
Quickly (4-5 lifts) Build to 85% of 1rm
Then drop to 90% of that & EMOTM x 10
Evens - 1 x Snatch + 2 x Hang Snatch + 1 x Snatch
Odds - 5 x Weighted Sit Up 2 Get Up 10/5kg

(B)
Run 400m
30 Jumping Squats (With 20kg Bar) yep Ladies 20kg also

Recover 2min

Run 400m
24/20" high jump, 20 reps*
*(set a PVC on 24/20" boxes like hurdles. Keep them loosely anchored so it gives if hit)
(time)

Recover 2min

Run 400m
20 Clean into Thruster 50/35kg
(time)

Recover 2min
Run 400m

Friday

(A) Deadlift
Part A: Deadlift + OHS (Alternate Set for Set)
Deadlift - 3-3-3 (*6 Count)
OHS - 5-7-9
*Use a controlled 6 count on every rep.

(B) 2min MAX Rep Double Unders
STRAIGHT INTO
7min AMRAP
5 CTB Pullups (M 55+ Chin)
5 TTB
5 HSPU (Games Standard)
1min Recovery Then
1min MAX Rep Triple Unders

ANZAC DAY

The first Australian CrossFit “hero” WOD is in honour of Sergrant Brett Wood, Medal for Gallantry, who’s life tragically drew to a close in Afghanistan on 23 May 2011.
Brett was a part of Charlie Commando Company Group which was conducting an operation in Kashmesh Khan, Kajaki, Helmand Province. The purpose of their mission was to disrupt the insurgents ability to finance, equip and support operations and reduce their influence over the population. They had been in contact with the enemy for over 48 hrs and during this period, Sergeant Brett Wood was personally involved in three incidents. In the final instance, Sergeant Brett Wood, seeing the insurgents withdrawing, gathered a team and led them to a compound seeking to isolate it. On moving to the right side of the compound, he stepped on a hidden pressure plate improvised explosive device and triggered it.
Today we honour the sacrifices that so many have made.
Lest We Forget.

5 Rounds for time:
400m Run
10 Burpee Box Jumps 24"
10 SDHP 43kg
10 Thrusters 43kg
1min Rest

ANZAC DAY

There will only be 1 session taking place tomorrow at 8am. We will be doing the official Aussie Hero WOD.