Workout
A) 8 Min AMRAP:
350m Row
1 Min Double Unders
2 Min Wall Balls
B) 6 Min AMRAP:
1 Bear Complex @ 45kg/25kg
5 Pistols Left leg
5 Pistols Right Leg
C) “Diane”
21-15-9
Deadlift @ 102kg/77kg
Hand Stand Push Ups
Workout
A) Snatch Balance: 4 x 3 or if not confident with the low rep high load
then go for 4 x 6 and focus on being smooth.
B) 10 Min AMRAP:
6 Hang Squat Clean Thrusters@ 50kg/30kg
8 T2b
12 Box Jump Overs@ 24inch/20inch
-Rest 2 Min-
C) 2 Minutes:
To accomplish 100 double unders or 200 singles then max reps shoulder to over head@ same weight as above
-rest 1 min then repeat for another two rounds/3 rounds in total-
Workout
A) “Super Set”
Weighted Step Ups: x 8 each leg
250m Row @100%
-Rest 60 Sec/ Repeat for 4 sets-
B) For Time:
50 Wall Balls
40 Push Ups
30 Push Press
20 Box Jumps
10 T2b
20 Sit Ups
30 Kb Swings
40 Deadlifts
50 Wall Balls
Workout
A) Choice of Power Snatch or Squat Snatch:
4-4-3-3-2
*5 sets in total, have 10 sec rest between every rep in the set
and make sure to set properly before next lift*
B) 5 Rounds For Time:
5 Box Jumps men@ 30inch. Ladies@ 24inch
(if box height not realistic, try to make the height a bit higher than your usual)
10 Push Press Men@ 50kg. Ladies@ 35kg
20 Kb swings Men@ 24kg. Ladies@ 16kg
*EMOM= 4 burpees*
20 Min Cut Off
Workout
“Crossfit Deck Of Cards”
Hearts= Shoulder to overhead
Spades= SDHP
Diamonds= Kb Swings
Clubs= Pull Ups
Jack= 15 + 100m run
Queen= 20 + 100m run
King= 25 + 100m run
Ace= 30 plate over head walking lunges + 100m run
Joker= 2000m Team row in 100m turns
Workout
A) 4 sets to find heaviest:
2 Hang Squat Cleans + 2 Split Jerks
B) EMOM 6 Mins:
3 squat clean thrusters. Men@ either 40kg/50kg/60kg (80kg if your really keen)
Ladies@ either 20kg/30kg/40kg (50kg if your really keen)
+
Bar facing burpees
*burpees go up by 1 every minute e.g 1 first min, 2 second min, 3 third min
-Rest 3 min-
EMOM 4 Mins:
Squat clean thrusters
* start at 4 reps then up one every min, so it will be 4, 5, 6, 7*
*If Time*
C) 3 sets of:
10-16 Commando Push Ups
30 Second Hollow Body
-Rest 60 sec-
Workout
A) You have 3 minutes to run 400m
then Max chin ups in time remaining
-Rest 90 sec-
*repeat for another two rounds, three rounds in total*
B) 3 sets/Not for time:
10-15 Ring push ups
10 Strict press
-rest 60 sec-
C) 7 min AMRAP:
4 Deadlifts: Male@ body weight/ Female@ half body weight
8 Air Squats
12 Lateral Jumps Over Bar
Workout
A) Strict Press: 4-4-4
Push Press: 3-2-1
B) 3 Rounds For Time:
10 Hollow Rocks
15 Unbroken Thrusters@ 42kg/30kg
20 HR Push Ups
25 Unbroken Kb Swings@ 24kg/16kg
Workout
A) 6 Min AMRAP:
5 M-ball Cleans
20 Mountain Climbers
B) Fort Time:
Buy In- 500 m Row
25 Wall Balls
10 Kb Snatches -R arm
25 Wall Balls
10 Kb Snatches -L arm
25 Wall Balls
10 Kb Snatches -R arm
25 Wall Balls
10 Kb Snatches L arm
Buy Out- 50 Sit Ups
Workout
A) Choose either option 1 or 2
#1: 4 sets of-
10 Bent Over Row
Max Strict Ring Dips
60 sec Plank
#2: 10 Min to find heaviest Complex-
3 TNG Cleans
2 Front Squats
1 Shoulder To Over Head
*Practise for “Wild Card”!!*
B) 4 Rounds for time:
15 Kb SDHP @ 24kg/16kg
10 Hang Squat Cleans @ 50kg/30kg
5 (each arm) Single Kb Push Press @ 24kg/16/kg
*EMOM= 4 lateral burpees over bar/start the first minute with burpees*
