FRIDAY

(A) Deadlift: 5-3-1

(B) For Time
10-8-6-4-2 Hang Power Snatch: 50/35
Perform 30 Double Unders after every set.
THEN
Recovery jog 400m to starting point &
SPRINT 400m back.

GiddyUp

(A) Clean & Jerk (3+1) TnG
Perform 3 TnG Squat Cleans + 1 Jerk. Building in load.

(B) For Time
5-3-1: Clean & Jerk - Use same load as heaviest (A)
10 Unbroken Pullups after every set of C&J

NOTE: Perform MAX reps, if unable to perform 10 unbroken pull-ups

(C) EMOTM x 6
1/2 Gasser

Oh My

(A) Bench Press
For Max Reps
1 Set @ 75%
1 Set @ 85%
1 Set @ 90%

(B) With a continuous clock, perform the following.
  0:00 - 1000m Run
  5:00 - 30 Strict Pull-ups
10:00 - 50 Wall Balls
15:00 - 200 Double Under's
20:00 - 800m Run

TUESDAY

Head Coach reppn #astepaheadfootandanklecare at CrossFit Penrith

A) Back Squat
1x8@65%
1x6@75%
1x4@85%
1x4@90%

B) 10min AMRAP
5 Hang Power Snatch 50/35kg
10 TTB
10 Box Jump 24/20"
-THEN in 7min-
Max 1rm Snatch
"No Misses.  Should you miss, your score will be Zero (0), regardless of your previous made lift."

MONDAY

A) Hang Snatch (any) + Power Snatch + Squat Snatch (1+1+1)

B) 2 Rounds
600m Run
20 Clean (any) 60/45/37.5kg
20 RKB
40 Double Unders