WODs

“Nancy”
Five rounds for time of:
Run 400m
15 Overhead Squats 42.5/30kg

Best of luck to all of our crew competing at CrossFit Speed (North Lakes) “Unbound and Unleashed”. If you haven’t already got plans come down and cheer them on.

Three rounds for reps:
1 min. Toes to Bar
1 min. Shuttle Runs
1 min. Rest
1 min. Ball Slam 20/12kg
1 min. Burpees
1 min. Rest

Five rounds:
Row 500m
20 Box Jumps 24/20″
Farmers Carry 50m (choose own load)
30 sec. Flexed Arm Hang
*This workout is not for time. Aim to complete each exercise/round with high intensity/quality and rest as necessary between.

A. Muscle Clean + Hang Power Clean + Hang Squat Clean
*Build to a heavy set across 7-10 efforts.

B. AMRAP in 12 minutes:
5 Deadball Over the Shoulder 45/30kg
25 sec. Plank
50 Double-unders

Push Jerk 30-20-10-5 reps.
*Each set is for load.
*Aim to increase load for each set.

Optional Aerobic Conditioning:
Run Loop

“Barbara”
Five rounds for time of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
*Rest 3 minutes between rounds.

In 25 minutes:
Run Loop (approx. 3km)
1RM Snatch
1RM Clean & Jerk
*You will have the remaining time after your run to have as many attempts as you like at the Snatch and Clean & Jerk.

A. Deadlift 7 x 3
*Maintain weight across.
*Perform a full reset on each rep.
*Aim to increase from last time.

B. Five rounds for time of:
Walking Lunge 30m
Run 180m

For time:
50 Burpee Pull-ups (6 inch jump)
30 Turkish Get-ups 22.5/15kg
50 Burpee Pull-ups

15 rounds for time of:
3 Deadlifts
2 Hang Power Cleans
3 Front Squats
2 Hang Power Cleans
3 Deadlifts
*60/40kg
*Each complex (13 reps) is to be completed unbroken. It is up to you how much you rest between complexes.