*Check out our new Acromat flooring!

A. Pause Front Squat + Front Squat
*5-7 sets to work to a max for the day.

B. For load and reps:
1 min Snatch (medium load)
1 min Rest
1 min Snatch (med/heavy load)
1 min Rest
1 min Snatch (heavy load)
1 min Rest
1 min Snatch (med/heavy load)
1 min Rest
1 min Snatch (medium load)
*Guide to weight selection. The medium load should be a weight that allows you to do groups of touch and go reps but not so light that you can touch and go for the whole minute without breaking – example 10-15 reps. The medium/heavy load should be a weight that is too heavy for touch and go but should allow repetitive singles – example 6-10 reps. The heavy load should definitely be singles which require a definitive reset between lifts – example 3-5 reps.

A. Four rounds:
4-6 Seated Barbell Shoulder Press
6-8 Bent Over Row
*Perform as a superset and maintain the same weight across the sets.

B. ARMAP in 5 minutes:
Burpee Box Jump Over 24/20″

Three rounds for reps of:
1 min. Wall Ball 10/6kg
1 min. Hang Power Cleans 40/30kg
1 min. Ball Slams 12/9kg
1 min. Lunges 20/15kg
1 min. Row
1 min. Rest

Photo: You are looking at the Fittest Female 16-17years crowned at this years CrossFit Games. Congratulations Bella!!

Performance crew come along to the 7am session today for a joint WOD (There will not be a 8am session).

For max load:
21 Deadlift
21 Burpees (Jump over the barbell)
15 Cleans
15 Burpees
9 Snatch
9 Burpees

*For RXD the same load must be used for all movements (Deadlift, Clean & Snatch). Any style of Clean and Snatch is allowed.

For those that haven’t been watching the CrossFit Games you are missing out!  Get inspired and spend your weekend (like us) watching the worlds best athletes compete HERE .

Photo: Luka and the gang with Chad Mackay over in the USA.

A. Clean Pull + Hang Clean
*12 minutes to work to a heavy set.

B. “Elizabeth”
21-15-9 reps for time of:
Clean 60/40kg (must pass through a squat)
Ring Dip

*Read more about the Benchmark workouts – here.

For time:
15 Hang Power Snatch, 30 Push-ups, 45 Sit-ups
12 Hang Power Snatch, 24 Push-ups, 36 Sit-ups
9 Hang Power Snatch, 18 Push-ups, 27 Sit-ups
6 Hang Power Snatch, 12 Push-ups, 18 Sit-ups
3 Hang Power Snatch, 6 Push-ups, 9 Sit-ups
*40/30kg