A. Strict Press

• 5-4-3-2-1

E2M

Increasing weight with each set.
Small increments

B. “Cindy”

20 min AMRAP

• 5 Pull-ups
• 10 Push-ups
• 15 Air Squats

A. OHS

• 3-3-3-3-3

E2M

 B. 4 x 2 min AMRAPs

• 1 min max cal rower into 1 min max Power Snatches (35/50)

Rest 2 mins in between

Push hard on these intervals and score total cals/rep for each AMRAP.

Whitten

5RFT:

• 22 KBS (24/32)
• 22 Box Jumps (20/24)
• 400m run
• 22 Burpees
• 22 Wall Balls (7/9)

45 min cut-off

Scaling options to 3 or 4 rounds.

A. Gymnastics Practice

Choose 1-2 movements and spend 20 mins practicing progressions or strict/unbroken/weighted reps.

Work on technique or test 1RM weighted movement.

20 mins total

B. 12min AMRAP

• 100m Run
• 2 Wall Walks
• 5 Ring Dips
• 10 Pull-ups

E 90 for 30 mins (4 sets)

Station 1 – 200m Run

Station 2 – 15 Burpee BXJO (20?/24?)

Station 3 – 250m Row

Station 4 – 20 Single-Arm DB Snatches (15/22.5 – 10 each side)

Station 5 – 20 Single-Arm DB Overhead Walking Lunges (15/22.5 10 steps each side)

Your goal should be to finish this entire workout without falling short in any interval.

If the prescribed repetitions or distances are unattainable, please adjust the reps such that you are able to complete the first round relatively comfortably, and by the final round you will be challenged.

If too easy, up the reps/distance. 

A. Front Squat

• 3-2-1-3-2-1-3

*Set 1 – 3 reps @ 65%
*Set 2 – 2 reps @ 75%
*Set 3 – 1 reps @ 80%
*Set 4 – 3 reps @ 85%
*Set 5 – 2 rep @ 90%
*Set 6 – 1 rep @ 95%
*Set 7 – 3 reps @ as heavy as possible
E2M

B. For time:

18-15-12-9-6-3

• Thrusters (25/35)
• Power Snatch*
• T2B

20 min cap

A. Deadlift

• 3-3-2-2-1-1

 E2M

B. Aus CrossFIt Championships Qualifier – Workout 1

12 min AMRAP

• 30 DU
• 3,6,9 etc.. Power Clean (35/50)

Increase reps of Power clean by 3 each round.

 Score is total reps.

 Finish the…..

• 3’s = 33
• 6’s = 69
• 9’s = 108
• 12’s = 150
• 15’s = 195
• 18’s = 243
• 21’s = 294
• 24’s = 348

A. Split Jerk

• 3-3-3-3-3

E2M

B. For time:

• 1000m Row
• 50 Shoulder to Overhead (40/60)

Time cap = 12 mins

If you get capped, then note that you have gone too heavy.

Compare to 27^th August.

 “Manion”

 7RFT

• 400m Run
• 29 Back Squat (40/60)

Scaling options will be available.

A. 15 mins to build to heaviest complex of 1 x Squat Snatch, 1 x hang squat snatch & 1 OHS

.

B. EMOM 10

• 1 – 200m Run
• 2 – 5 Power Snatch (42.5/60)

Scale the weight in the power snatches that allows all 5 reps to be done within 45 sec to allow time to walk to door.

Scale run back to 150m if needed.

Expected that 200m will take close to the full minute.