**No 5:30am Session or Open Gym Today and Monday**
Group 1
1) Clean & Jerk, 5-5-5-5-5, rest 2 minutes
2) 3 x ME Strict Pull Ups, rest 60 seconds
3) For Time,
6 Rounds
5 Power Cleans, 60kg/40kg
5 Push Jerks
5 Burpees
Group 2
1) Power Clean, 1-1-1-1-1
2) For Time,
3 Rounds
75 double Unders
7 Front Squats, 100kg/65kg
7 Bar Muscle Ups
3) OT4th Minute
3 Rounds
10 Banded Good Mornings
7 KB Snatch R and L, 32kg/24kg
15m HS Walk
Group 1
1) OTM x 10
5 TTB
20 second HS Hold
Group 2
1) 10 minutes to establish a 1 RM Weighted Strict C2Bar for the day
2) 3xME Dead hang hold with above C2B weight, rest 90 seconds.
Group 1
1) Deadlift, 1×8@ 55%, 1×8 @ 60%, 1×8 @ 65%, 1×8 @ 70%, rest 3 minutes
2) For Time,
30-25-20-15-10
Run 200m
Thrusters, 40kg/25kg
Box Jumps, 60cm/50cm
Group 2
1) For Time,
500m-400m-300m-200m-100m Row
10-8-6-4-2 Deadlift, 180kg/110kg
2) 3 x ME Strict HSPU, rest 2 minutes
3) OT2ndM x 5
5 Power Snatch TnGo, 60kg/40kg
30m Sled Push (15m Up & Back)
*Go heavy enough that the first 15m is fast, and last half of 2nd 15m back gets tough and starts to slow down.
Group 1
1) Press, 1×8 @ 55%, 1×8 @ 60%, 1×8 @ 65%, 1×8 @ 70%, rest 3 minutes
2) For Time,
5 Rounds
12 Deadlifts, 60kg/40kg
9 Hang Power Cleans
6 Push Jerks
Rest 1 minute
Group 2
1) Power Snatch 2-2-2-2-2
*A power snatch and Snatch is the same movement pattern, except for the squat. Do not start receiving the bar with ‘new born giraffe legs’. The way to fail a power snatch or power clean is to full Snatch it or full Clean it.
2) OT3rdM x 5
2 Rounds
5 Double KB Power Clean to Thruster, 2x24kg/2x16kg
10 Box Jumps, 60cm/50cm
3) For Time,
100 Push Ups
*EMOM 6 Strict Pull Ups (Throat 2 Bar)
(10 minute cut off)
Group 1
1) Snatch, 5-5-5-5-5, rest 2 minutes
2) Back Squat, 1×8 @ 55%, 1×8 @ 60%, 1×8 @ 65%, 1×8 @ 70%, rest 3 minutes
3) For Time,
3 Rounds
20 Wall Balls, 6kg/9kg
20 Kb Swings, 24kg/16kg
40 Double Unders
*Move FAST!
Group 2
1) OTM x 7
2 Clusters, TnGo
*Build up in weight to a really challenging TnGo double
2) For Time
3 Rounds
10 Power Cleans, 100kg/65kg
30 Wall Balls, 9kg/6kg
3) AMRAP in 3
Strict C2Bar Pull Ups
*Work hard on staying in a hollow body position. Must start each rep from a dead hang. Quality reps!
Group 1
1) Front Squat, 1×12 @ 50%, 1×12 @ 55%, 1×12 @ 60%, rest 4 minutes
2) For Time,
5 Rounds
20 KB Swings, 32kg/24kg
20 Walking Lunge Steps
Group 2
1) Press, 2-2-2-2-2, rest 3 minutes
2) For Time,
6 Rounds
30m Sled Sprint (15m up and back)
9 Burpees
1 Legless Rope Climb
6 Deadball G2SH, 68kg/33kg
Rest 3 minutes
* Sled sprint, Dudes – 20kg on sled, Chicks – sled only
**Go flat out each round, no pacing just balls to the wall. Chicks can scale to normal rope climb if need be.
3) Skills and drills
6×1 HS deficit lowers, 2x20kg plates, if easy add weight, rest 90 seconds
*Fight for extremely slow movement throughout FULL Range of Movement. Don’t drop out at the end. If you need to work on a few reps at zero deficit then do so, gradually increase the deficit.
Be sure of good positioning, forearms vertical throughout the whole movement.
Group 1
1) Hang Clean & Jerk, 5-5-5-5-5, rest 2 minutes
2) For Time
7 Rounds
2 Minutes to complete,
30 Double Unders
12 Clusters, 45kg/30kg
Max Reps Burpees
Rest 1 minute
Group 2
1) OTM x 6
5 Squat Snatch, TnGo, 60kg/40kg
2) ‘Triple 3’ CrossFit Games Event
For Time,
Row 3K
300 Double Unders
Run 3 miles (3 laps of the loop)
* Pace the row, it’s a running workout. Hit the run strong.
Group 1
1) OTM x 10
5 TTB
20 second HS Hold
Group 2
1) CG Bench Press, 5×3 @ 85%, rest 3 minutes
Group 1
1) Deadlift, 1×12 @ 50%, 1×12 @ 55%, 1×12 @ 60%, rest 4 minutes
*Tngo reps
*Max Effort Push Ups after each set (25 rep cap), QUALITY!
2) For Time,
Run 800m
50 Wall Balls
Run 400m
Group 2
1) Hang Clean & Jerk, 2-2-2-2-2
2) Pause Front Squats, 3×2 @ 80%, rest 3 minutes
*3 second pause @ absolute bottom, drive out the bottom without bouncing
3) For Time,
4 Rounds
25 Pull Ups
25 Push Ups
25 Sit Ups
25 Squats
4) OTM x 5
Bar Muscle Ups
*You choose the reps, just a bit of practice while fatigued. Focus on technique, try not to pull one arm over first.
Group 1
1) Press, 1×12 @ 50%, 1×12 @ 55%, 1×12 @ 60%, rest 4 minutes
2) 5×5 Strict Pull Ups, rest 1 minute
3)) For Time,
4 Rounds
25 Burpees
25 Box Jumps, 60cm/50cm
Group 2
1) Snatch Pulls, 3×2, rest 2 minutes
2) Clean Pulls, 3×2, rest 2 minutes
*Snatch and Clean Pulls should be HEAVY! 120%ish
3) OTM x 10
3 Strict C2Bar
3 Deficit kipping HSPU
*Go for a big deficit for you, that you can hit 3 UB reps out.
**If you fail a rep, all good. Reset and go again next minute, only attempt 10 rounds though.
4) Reverse Tabata Hollow Hold
8 x 10:20
5) 6 x 500m Row, rest 1:1
*Aim to hold the same pace each set. By same pace I mean within .3 of a second either side of your goal pace.
Eg. 10 x 500m Row @ 1:37 pace.
Fastest round 1:36.7
Slowest round 1:37.3
Set a pace boat if it helps, but your focus should be more on maintaining a constant pace, not getting out in front early and then backing off when you’re tired at the end. Work hard on this please and post your fastest and slowest time.
**Set rower to 500m intervals and set rest to your pace target, don’t double up as in 1 works while other rests. If more than 4 in one class, all good to get a group start on the row to save waiting at the end for a rower.
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