A. Five rounds:
6-8 Bent Over Row
Push-up, Dip, HSPU
*Perform these as a superset.
*Pick a pushing movement that will see you get between 8-12 reps in your first set.

B. Three rounds:
Max reps Pull-ups
*Rest 60 sec. between rounds.

*Please note that this Saturday’s training will take place at the beach. Details can be found above.

A. Build to a heavy Hang Snatch (15 min.)

B. CrossFit Open 15.1
AMRAP in 9 min.
5 Snatch 52.5/35kg
10 Deadlift 52.5/35kg
15 Toes to Bar

A. 1RM Front Squat
*Compare to last time – here.

B. Five rounds for time of:
10 Front Squat 60kg
20 Lateral Jumps (over barbell)
*Compare to last time – here.

Five rounds for time of:
Run 400m
30 Kettlebell Swings 24/16kg
*10 Burpee penalty for each break in KB swings.
*Pay the penalties at the end of the last set of KB swings.

A reminder that we are closed today for the public holiday. Have a great day.

7.00am – something fun.
8.00am – something less fun.
*Come in and get some credits for the long weekend!

Five rounds for time of:
10 x 20m Shuttle Run
5 Cleans (power or full) 85/55kg
10 C2B Pull-ups

B. Pause Front Squat + Front Squat
*Maintain the heaviest weight possible for 5 sets.
*Week 12 of 12. 1RM re-test next week!

B. 10 Rounds for time of:
20 Front Rack Lunge 40/30kg
10 Push-ups
*Reduce the reps on the lunges by 2 per round.

Three rounds for time of:
Run 800m
100 Double-unders
50 Sit-ups

EMOM x 20:
1. 1 Press, 3 Push Press, 5 Push Jerk
2. Pull-ups (choose own style/reps)
*Compare to last time – here.