A. Spend 15 mins warming up to 120%+ of Power Clean workout weight, as well as practising drills for pull-ups/bar muscle ups.

B. 5 x 3 min AMRAP

• 400 Meter Run
• 4 Bar Muscle-Ups (Rx plus) or 12 Chest-to-Bar Pull-Ups (Rx)
• Max Reps of Power Cleans (47.5/70)

Rest 2 minutes.

Please note the number of repetitions of power cleans achieved in each of the five sets.

“Morrison”

50-40-30-20-10

• Wall Balls (7/9)
• Box Jumps (20/24)
• Kettlebell Swings (16/24)

CrossFit Total

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

Warm-up all movements then start strict clock with 12 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.

A. 12 mins to build to a 3RM Touch n Go Power Snatch

B. For time:

• 18 Burpees over bar
• 9 Power Snatches (47.5/70)
• 14 Burpees over bar
• 7 Power Snatches
• 10 Burpees over bar
• 5 Power Snatches

Should be heavy weight. Singles or 2-3 at time max.

A. Push Press

• 2-2-2-2-2

E2M

B. “Nicole”

20 min AMRAP

• 400m Run
• Max rep pull-ups

As soon as you come off the bar, you run again.

Record set each round and total.

Score is total pull-ups.

A. EMOM 15

• 1 x Hang Squat Clean

B. For time:

• Row 750m
• 15 Hang Cleans (50/70)
• 30 Alternating Pistols (single-leg squats)
• 10 Hang Cleans
•  20 Alternating Pistols (single-leg squats)
• 5 Hang Cleans

15 min cap

A. Deadlift

• 4-4-4-4

Superset with max reps HSPU

E3M

B. 8 min AMRAP

• 15 KBS (16/24)
• 30 Double-Unders

Finisher:

EMOM 6

• 5 Push-ups & 5 Strict Pull-ups

Scale to ring rows instead of bands.

“Loredo”

6 RFT:

• 24 Squats
• 24 Push-ups
• 24 Walking Lunge
• 400m Run

A. Bench Press

• 5-5-5-5

E2.5M

B. 4 x 4 min rounds for max reps of:

• 1 min Bike (cals)
• 1 min burpees to touch (6” above reach)
• 1 min box jump overs (20”/24)
• 1 min Plate Ground to Overhead (15/20)

1 min rest

Score is total reps per round.

A. EMOM 12

• 1 x Power Clean

Building to heavy single.

 B. Open WOD 14.4

AMRAP 18 (Extra 4 mins)

• 60-calorie row
• 50 toes-to-bars
• 40 Wall Balls (7/9)
• 30 Power Cleans (42.5/60)
• 20 Ring muscle-ups

Scale back muscle ups to Chest to Bar