WEDNESDAY

(A) Thruster: 5-3-1-3-5

(B) 3 Rnds
15 x C2B Pull ups
12 x Lateral Bar Burpee
9 x Back Squats: 50/35/30kg From floor

(C) 1 x 500m row

Yesterdays Clean/Box Jump WOD.  Move over boys, tonight it's girl power.

TUESDAY

(A) 1 x Hang Snatch + 2 x OHS - 5 Working Sets
Warm Up as required & build to a Heavy to near maximal set. You have 5 working sets to find your near maximal. Near Maximal means that you complete the above complex & could still have done a 3rd OHS, but probably not a 4th one.
If time permits & you complete the 5 sets, then finish with a couple of full snatches at same weight.

(B) 21-15-9
Power Clean: 60/35/30kg
Box Jumps: 24/20

Jeremy doing a close grip OHS

MONDAY

Starting this week will see the commencement of weekly optional extras. These will be posted at the start of the week & are designed to be performed outside of the regular programming. Whether you are preparing for the upcoming CrossFit Open or want some additional focus to help you with an area that needs improving, this will be right up your alley. Like always, everything is scalable & if your unsure, don't hesitate to ask.

WEEKLY FOCUS
150 x Wall-balls
300 x Double Under's or (5min each session practice)
NOTE: The reps can be performed in one hit or accumulative throughout the week, it's your choice. Just be smart about it & do what's going to make you better. Even better, share your plan with the Coaches & have fun.

MONDAY
(A1) Back Squat: 10-10-10-10
Aim for heavier than last week, & yes there is an additional set also.

(A2) 4x Sets HSPU - Stop a couple of reps from failure. If unable to do HSPU then perform handstand hold to near failure or wall walks.
NOTE: Perform 1 set of A1 then Recover 90sec then 1 set of A2 etc


(B) 3 Rounds, Max reps of:
1 min Wall Balls: 11/9ft - 9/6/6kg
1 min Deads: 80/55kg
1 min TTB
1 min Rest

FRIDAY

(A) Double DB or KB Push Press: 5-5-5
+
Double DB or KB Split Jerk Practice (Play with using left & right lead foot)

(B) AMRAP 16 Minutes
5 Squat Snatch - 43/35/28kg
15 Box Jumps 24/20″
Run 200m

THURSDAY

(A) Gymnastics Work/Skill

4 Sets
8-10 alt Pistols
+
8-10 HSPU

NOTE: Work appropriate progressions where necessary



(B) 7min AMRAP – Climb the ladder

3 x Deadlift - 80/50/40
3 x TTB
6 x Deadlift
6 x TTB
9 x Deadlift
9 x TTB
And so on…

THEN at the completion of the 7min
Recover 1min
THEN
Run 2 x 400m (1:1)
NOTE: At the 8min mark you will run 400m & when you get back you will rest the same amount of time it took you to run & the you will go off for your 2nd 400m run.
This was similar to one last week except last week was 10min & had pull-ups.
Except for the runs at the end, this is very typical to something that pops up during the upcoming CrossFit Open. Prep your body appropriately & have fun with this one Team.
H.C.