A. Front Squat

• 3-3-3-3-3

E2.5M

B. 3 x 4 min AMRAPs

• Row 500m into
• Max Reps of Single-Arm Overhead Dumbbell Squats (15/22.5)

Rest 2 minutes between sets.

Score is DB Squats each round.

Encourage even reps each side. Scale to goblet squats with KB as required.

A. Deadlift

• 3-3-3-3-3

Superset with 5-8 Strict Ring Dips

E3M

B. 5RFT:

• 12 Kettlebell Swings (24/32)
• 9 Toes to Bar
• 6 Box Jump Overs (24/30)

15 min cap

Abbate

• 1 Mile Run
• 21 Clean & Jerks (50/70)
• 800m Run
• 21 Clean & Jerks
• 1 Mile Run

1 mile run = 2 laps of 800m

Every 90 seconds, for 30 minutes (5 sets):

Station 1 – 15/18 Cal Row
Station 2 – 15 Burpee BXJO (20?/24?)
Station 3 – 200 Meter Run
Station 4 – 20 Single-Arm DB Overhead Walking Lunges – 10 each arm (15/22.5)

The goal should be to finish the workout without missing an interval.

Adjust reps and distances so that you can finish round 1 comfortably but are challenged by round 5.

A. Deadlift

• 10-10-10-8-6

*Set 1 – 10 reps @ 50% of 1-RM
*Set 2 – 10 reps @ 60%
*Set 3 – 10 reps @ 70%
*Set 4 – 8 reps @ 75%
*Set 5 – 6 reps @ 80%

E3M

Superset with 5-8 strict ring dips

B. 12min AMRAP

• 40 Double-Unders
• 30 Kettlebell Swings (16/24)
• 20 Sit-ups

A. Back Squat

• 5-5-5-5-5

E2.5M

B. 7 min AMRAP

• 7 Thrusters (30/42.5)
• 7 Pull-ups

Finisher: Accumulate 3 mins plank hold

A. EMOM 6

• 1 x High Hang Power Snatch

EMOM 6

• 1 x Hang Power Snatch

EMOM 6

• 1 x Power Snatch

Consistently build weight over the course of 18 mins.

B. For time:

• 800m Run
• 15 Burpees over the bar
• 15 Power Snatch (35/50)
• 15 Burpees over the bar

Time cap: 12 mins

A.  Push Jerk

• 5-4-3-2-1-1.

E2M

B. 15 min AMRAP of Holleyman

• 5 Wall Balls (7/9)
• 3 HSPU
• 1 Power Clean (70/100)

Viola

20min AMRAP:

• 400m Run
• 11 Power Snatches (30/42.5)
• 17 Pull-ups
• 13 Power cleans (30/42.5)

Challenge: 500m Bike TT

CrossFit Total

• 1RM Back Squat
• 1RM Shoulder Press
• 1RM Deadlift

Warm-up all movements then start strict clock with 10 mins for each movement before moving on.

Athletes encouraged to come prepared with numbers they are hoping to hit.

Finisher: Open WOD 12.1

• 7 mins max burpees

Each burpee finishes with a jump to touch about 30cm above standing reach.